Trikonasana / Utthita Trikonasana (Triangle Pose / Extended Triangle)
Learned: Asana Lab
See Manual Pages: 76, A-116, A-119, A-120
Where this can show up in class: Sutra 2, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Side Waist Stretch.
Blueprint Pose: itself
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Top arm |
Feet Back heel Bottom arm |
Back heel (rebound) Crown Top sitz bone Top arm (if overhead) |
Legs (scissor) Core (for tiny rotation) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
(Prasarita) Vasisthasana (Prasarita) Utthita Hasta Padangusthasana Upavistha Konasana Ardha Chandrasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Top side waist Front leg hamstrings Front leg adductors |
Bottom side waist Back leg hamstrings Back side adductors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Stance too long/short | Slightly shorter than Virabhadrasana II |
| Hinging/hanging over front leg, i.e. overextending, top side waist rounding | Pull bottom side waist up, push bottom side hips back |
| Upper body leaning forward (toward long edge), top shoulder rolling forward | Put back of head and back heel in same plane; Rest back of head against imaginary wall |
| Front knee hyperextended | Turned slightly towards front of mat |
| Front knee hyperextended | Microbend front knee |
| Can't make twist from upper back | Let hips come along (roll top hip down) then twist back upwards using only upper back |