Lengthen your spine in Triangle Pose

Photo Credit: ExpertVillage.com

Triangle pose (Utthita Trikonasana) is one of the more popular poses in the practice of Hatha Yoga.  It’s one of my favorite poses because I love how it stretches and lengthens my spine and adds flexibility to my lower back. But it does a lot more.  First, lets talk about how to do the pose:

Stand in mountain (Tadasana) pose and step your feet wide. Inhale and raise your arms out to your side. Your ankles should be under your wrists for correct alignment. Turn your left foot in a bit and turn your right foot and leg out to the side.  Keep your legs strong and engaged, inhale, and extend your spine. Bend your waist to the right and reach toward the floor with your right fingertips, just below your right shoulder. Look up toward your left hand and hold for several breaths. Be sure that your right heel is aligned with the arch of your left foot, and that your left arm is extended directly up from your shoulder (see photo).

What does triangle pose do besides lengthen the spine and add flexibility to your back?

• Improves your digestive and circulatory systems
• Relieves symptoms of menopause
• Eases symptoms of sciatica
• Stretches the calves, hamstrings, groin and arches
• Opens and releases the throat, chest, shoulders and hips
• Adds stamina and strength to the legs and torso area
• Increases muscular endurance
• Helps you to focus and develop willpower
• Stimulates the mind and relieves stress

Don’t practice triangle pose if you have low blood pressure or congestive heart disorders. Also, if you have a neck injury, be careful when gazing up toward your extended arm. You may want to look down at the floor instead.

For a more gentler variation, use a block to rest your hand.