Experience Triangle in new ways, with these simple and highly effective tips.

Grasp the full benefits of Triangle today by watching the complete instruction at Yoga.org.nz.

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Triangle Pose Hand on Shin

Today’s tip of the day is trikonasana or triangle pose. What I’ve done here is set up a strip along the mat to help with the foot alignment, so that the front heel is in line with the back instep.

If we look down at Soraya’s right foot, we can see the toes are pointing back toward the wall. If she press her right heel into the floor, picks up the toes, keeps turning them in about 15 degrees. Keep turning, keep turning, keep going, keep going, yup, that’s it, and now, presses the right foot to the floor.

Soraya’s gone a little bit too deep into the pose. You can see that this left buttock’s our flying out, the right hip’s coming slightly coming forward. We’ll give her adjustment. If she brings her left hand up the leg slightly, extend up into her until her fingertips, now presses the left foot to the floor, presses the right foot to the floor, the whole alignment throughout the body and spine is now a lot better.

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Benefits: The pressure of the heel against the abdomen and the twisting of the spine create a wringing and massaging effect on the abdominal organs, aiding the digestive and reproductive systems. Anatomically, it increases flexibility in the hip joints as well as the shoulder joints, which could help to decrease calcium deposits in these areas and osteoarthritis.

Step By Step Instructions:

Begin by sitting tall and steady in dandasana, with your hands by your hips and your legs strong and straight.

Bend your left leg, and place your left foot at the top of your right
thigh to come into half lotus, with your right heel pressing against your navel.

Bend your right leg at the knee, and place your right foot flat on the
floor. Inhale your left arm up and over, so that the left outer armpit touches your right outer knee.

Rotate your left arm, bend your left elbow and take hold of your left
shin to help steady yourself, as you bring your right arm behind your
back and clasp your right wrist with your left hand.

Once your grip is firm, turn your head and look over your left shoulder.

Your weight in this movement is on your right foot, left sitting bone
and outer thigh. Allow these areas that are in contact with the
floor to move downwards, to create an upward lift in the spine and
the crown of the head. As in all twists, the crown of the head
remains in alignment with your pelvic floor, as you bring your right
scapula deeper into the back of your ribcage.

Release your hands, uncurl your legs and come back to sitting in
dandasana, with your hands by your hips and your spine elongated.

Bend your right leg and place your right foot at the top of your left
thigh, to come into half lotus. Lift your left outer ankle to support your left knee in this position.

Bend your left leg at the knee, and place your left foot flat on the
floor. Inhale your left arm up and behind your back.

Exhale your right arm up and over, so that your right outer arm pit touches your left outer knee.

Bend your right arm and take hold of your right shin. Bring your
left arm behind your back, and take a hold of your left wrist with your right hand.

When you feel steady turn your head to look over your right shoulder.

Release your hands and your legs, and come back to sitting in
dandasana. Have your hands by your hips and your breath long, smooth and even.

Level: 8
Props required: Not Required
Movement Type: Seated
Sub Movement Type-A: Twist
Sub Movement Type-B: Hips
Main Anatomical Focus: Abdominals
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: Stress

Contraindications:Avoid this pose if you have a shoulder or groin injury , if you are pregnant or menstruating, or if you are suffering from diarrhea

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Benefits: This pose develops stability and concentration of the mind, and gives one a sense of balance and poise emotionally. The lower body tones the leg, buttock and abductor muscles, while increasing flexibility in the psoas muscle, adductors, knees and ankles. In the upper body it tones the triceps and rear deltoid muscles, while increasing flexibility in the latissimus dorsi. It steadies the nervous system and mind, cultivating a feeling of calm and peace.

Step by Step Instructions:

Stand in tadasana with your feet together.

Inhale and bend your right leg, hold on to your outer ankle with your right
hand and the top of your foot with your left hand

Place your right foot at the front top of your left thigh, so that your right leg is
in half lotus.

Breathe here, allowing the right hip to open.

Focus your eyes on a spot on the floor in front of you to help steady yourself.

Inhale your arms straight above your head.

Press the palms of your hands together and squeeze your elbows in toward
one another to straighten your arms. If you can’t straighten
your arms, bring them shoulder width apart.

Allow your weight to spread and release evenly over your left big toe
mound, little toe mound and middle of the heel bone.

Lift your left kneecap and ensure that it is facing straight forward.
Lift your inner and outer thighbone up towards your pelvis.

Move your trochanter bones in toward one another and broaden the top of
the sacrum, to help stabilize your pelvis.

The tendency here will be for the right side of the sacrum to be moving
further back than the left side. Bring the right side forward so
the back of the sacrum is flat, and simultaneously bring your right knee back and down.

Lengthen the back face of the sacrum and lift the front face of the sacrum up
towards your diaphragm. These actions will encourage your ischium
bones to point directly downward, while engaging and lifting your mula bandha.

To come out of the pose; inhale, reach beyond your fingertips and
exhale, bringing your foot and hands back to tadasana.

To come into the other side; inhale and bend your left leg, hold on to
your outer ankle with your left hand, and the sole of the foot with your right hand.

Place your left foot at the front top of your right thigh, so that your left leg is in half lotus.

Breathe here, allowing your left hip to open.

Inhale your arms straight above your head.

Press the palms of your hands together and squeeze your elbows in toward
one another, to straighten your arms.

Whether your palms are together or apart, broaden the spines of your scapula
vertically away from one another while rolling the outer armpit forward.

Allow your breath to be long, smooth and even.

Let your eyes, throat and forehead skin be soft.

To come out of the pose; inhale, reach beyond your fingertips and
exhale, bringing your foot and hands back to tadasana.

Level: 6
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Nervous System

Therapeutic Focus: Not Available

Contraindications:Do not practise this if you suffer from headache, Insomnia or Low Blood Pressure. If your suffer from High Blood Pressure don’t raise your arms overhead

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Benefits: We are really using this variation of Cow Face Pose as a meditative practise. The points that are given about connecting to your breath and watching the thoughts and emotions arise can be used in any pose or by themselves, sitting in any comfortable crossed legged position.

Step by Step Instructions:

Begin by sitting in Dandasana.

Bend your left leg and bring your left foot beside your right buttocks.
Place your right knee on top of your left knee and your right foot
beside your left buttocks. Move your buttocks flesh out of the way
so that you can feel your ischium bones clearly.

Placeboth hands onto your knees with your left hand on top of your right knee and  

your right hand on top of your left hand. Bring your awareness to your breath.

 Inhale and exhale forward; bringing your upper body toward or lying on your thighs.

Place your hands mindfully on the mat with your fingers spread.

 Connect to your breath inhaling for four…. and exhaling for four….

Feel your breath beginning at your sacrum, rising up the back of your
spine, elongating each vertebra and moving out through the top of
your head.

Exhale and feel your breath softening down your
front body, combing your front ribs in as you go.

As your hips open, allow yourself to extend further forward.

Settle in the pose again and become aware of the tendencies of your mind;
notice any thoughts that are arising and any emotions you are attaching to them.

It is a useful practice to name the emotion or thought arising, and then let it go,

bringing your awareness back to your breath.

Inhale, walk your hands back in and slowly come back to sitting upright.

Unfold your legs and come to sitting in dandasana.

 Bend your right leg and bring your right foot beside your left buttocks.

Place your left knee on top of your right knee and your left foot
beside your right buttocks.

 Place your left hand on top of your left knee and your right hand on top of your left

hand.

Connect to your breath here.

Exhale and extend forward over your left thigh.

Place your hands mindfully onto the mat with your fingers spread.

 Settle here into stillness.

Again observe your mind; the thoughts that are arising, any emotions coming up

and then let them go, returning your awareness to your breath.

As the hips open, extend further forward.

Inhaling for four…. and exhaling for four….

Inhale, walk your hands back in and slowly come back to sitting upright.

Unfold your legs and come back to sitting in dandasana.

Therapeutic Focus: 

Contraindications: Avoid this movement if you have serious knee problems

Everything Else

• Level: 6
• Props required: Not Required
• Movement Type: Seated
• Sub Movement Type-A: Forward Bend
• Sub Movement Type-B: Meditative
• Main Anatomical Focus: Hips
• Secondary Anatomical Focus: Mind
• Physiological Focus: Digestive System, Excretory System, Nervous System

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Benefits: In this pose, the coming forward over a held straight leg creates a stretch in the hamstring muscles and a strengthening in the quadriceps. Bending the opposite leg and dropping the knee towards the floor creates a stretch along the inner thigh and the inner and outer buttock muscles.

Step by Step Instructions

Begin by sitting in dandasana on the blanket with your spine erect.

Bend your right knee and bring your shin as close to your chest as
possible. Place your right foot on your left groin in half lotus.

Place your right hand on to your right knee so that it descends to the floor.

Sweep your right arm behind your back and take hold of your right big toe.

Exhale, extend forward and take hold of your left foot with your left hand.

Move your right frontal hip, right shoulder and rib cage forward so that
your upper body is facing the direction of your left foot.

Exhale and place your forehead on or toward to your left shin.

Extend the crown of your head towards your left foot and descend your knee
towards the mat.

Have your left foot vertical with all your toes in a line and suck the
middle of your arch up to your pelvis. Broaden your sacrum, allowing
the skin on your lower abdomen to move back towards your spine.

Have both frontal hipbones parallel to one another and both your ischium
bones descending on to your blanket evenly. Against the descending
of the ischium bones, allow your pelvic floor to lift and widen, your
diaphragm to lift and widen and your voice box to soften and widen.

On your next inhalation release your left foot and bring your trunk back
to upright. Unfold your right leg and come to sitting in dandasana
with your spine erect.

Bend your left knee and bring your shin as close to your chest as
possible, opening your left hip. Place your left foot on your right groin in half lotus.

Sweep your left arm behind you and take hold of your left big toe.

Inhale and square your shoulders. Exhale and extend forward, taking hold of
the right foot.

Inhale and move your left shoulder forward. Exhale and bring your forehead
on to your shins.

If your forehead cannot rest on your shin, allow yourself to accept that
- that is where your body is at in this moment in time and know that
over time it will change, as all things do.

While extending forward, the heel presses into the abdomen and the internal
organs are squeezed, creating a flushing effect of fresh blood into
this area. This flushing cleanses and feeds the internal organs,
aiding with the functions of digestion, reproduction and elimination.

Release your right foot and bring your trunk back to upright. Unfold your
left leg and come to sitting in dandasana with your spine erect.

Everything Else:

Level: 6
Props required: Blankets, Strap
Movement Type: Seated
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: High Blood Pressure

Contraindications:Do not practise this movement if you suffer from asthma or have diarrhoea. If you have a knee injury don’t flex the injured knee completely and support it on a folded blanket. In later stages of pregnancy stay upright

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Benefits: This pose opens the chest and enhances lung capacity. It increases strength and flexibility of the thighs, legs, hips, and back. It is an excellent pose for aiding digestion and elimination. It warms the body, preparing it for more challenging poses.

Step by Step Instructions:

Begin by standing in tadasana.

Cross your arms in front of your chest. Bend your knees and step your feet
4ft apart, bringing your arms to shoulder height with palms facing the floor.

Exhale, turn your right foot out to 90 degrees and turn your left foot in slightly.

Inhale, exhale and bend your right knee until your thigh and calf form a
right angle and rest your right elbow on to your knee. Bring your left hand on to your coccyx.

Inhale and raise your left arm alongside your left ear, turn your head and look up.

Bring your awareness to your breath; keeping your face, throat and eyes soft.

Become conscious of the following points:

• Bring your
  weight into the middle of your right heel and press it into the
  floor.

• Roll your right ischium bone underneath you until it is in line with
  the middle of the right knee.

• Press downward into the right elbow and lift upward out of the
  shoulder, while turning both sides of your chest so that they are
  facing your front.

• Slide the inside blades of your scapula down towards your sacrum and
  press the bottom points down into the back of your ribcage.

• Press your left foot into the floor, lift your kneecap and feel a
  single, continuous stretch from your left ankle to your left wrist.

To come out of the pose, inhale your left arm down, bring your body back
to upright and straighten your left leg.

Exhale; turn your left foot out to 90 degrees and your right foot in slightly.

Inhale, exhale and bend your left knee until your thigh and calf form a right angle.

Bring your left elbow onto your left knee and bring your right hand onto your coccyx.

Inhale your right arm alongside your right ear with the palm facing down and
turn your head to look upwards.

Again, bring your awareness to your breath; taking long, smooth and even breaths.

Become conscious of the following points:

• Bring your weight into the middle of your left heel and press it
  into the floor.

• Roll your left ischium bone underneath you until it is in line with
  the middle of the left knee.

• Press your right foot into the floor, lift your kneecap and feel a
  single continuous stretch from your right ankle to your right wrist.

To come out of the pose; inhale your right arm down and bring your body
back to upright. Straighten your left leg. Turn your feet back to
parallel and cross your arms in front of you.

Exhale and step back to tadasana with your arms at your sides.

Level: 3
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache, Sciatic Pain

Contraindications:Avoid this movement if you have a headache, high or Low Blood Pressure, Insomnia

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Benefits: This pose strengthens and increases flexibility in the ankles, calves, thighs, hips and spine, shoulders and chest. It relieves backache and discomfort, especially during menstruation and pregnancy. It helps aid digestion and relieves indigestion and flatulence. 

Step by Step Instructions:

Begin by standing in tadasana.

Cross your arms in front of you, bend your knees and step your feet 4 feet
apart. Have your feet in a line and all your toes pointing directly
ahead of you with your arms at shoulder height.

Inhale and turn your right foot out to ninety degrees and your left foot in slightly. 

Exhale and reach strongly out through your right fingertips as you move your hips to the left.

Inhale, exhale and lower your right hand onto your shinbone. Raise your left
arm up toward the ceiling, so that it is in line with your right arm.

Turn your head to look up and fix your gaze on your left hand. 

Imagine you are between two sheets of glass and that you can neither lean forward or back.

Press your right inner heel into the floor; roll your right outer calf
muscle around until your right knee is in line with the centre of your right foot. 

Bring your right ischium bone in line with the centre of your right foot.

Press your right hand down onto your shin and stretch your left arm
enthusiastically up towards the sky.

It is important in this pose that both sides of the spine are even and
not curved. To do this, move the right ischium bone towards your
left foot, while lengthening the right side of your body away from your hip.

To come out of the pose stretch through your top arm and bring your upper body to
vertical, with your arms at shoulder height. 

Inhale and turn your left foot out to ninety degrees and your right foot in slightly. 

Exhale and reach strongly out through your left fingertips as your move your hips to the right. 

Inhale, exhale and lower your left hand on to your shinbone. Raise your right arm up toward the ceiling and turn
your head to look up. Fix your gaze on your right hand. 

This time, press your left inner heel into the floor. Roll your left
outer calf muscle around until your left knee is in line with the
centre of your left foot and bring your left ischium bone in line with the centre of your left foot.

Press your left hand down onto your shin and stretch your right arm enthusiastically up towards the sky.

Connect to your breath; inhaling for four and exhaling for four, allowing
your body to settle into the shape of the pose. 

Keep the front of your throat, eyes and face soft. 

To come out of the pose stretch through your top arm and bring your
upper body to vertical, with your arms at shoulder height. Bring
your feet back to parallel and bend your knees. Cross your arms in
front of you and step your feet back together to come to stand in
tadasana with your arms at your sides.

Everything Else:

Level: 2
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Shoulders
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Spine
Physiological Focus: Digestive System, Muscular System, Respiratory System

Therapeutic Focus: Fertility Issues, Sciatic Pain

Contraindications:Heart Condition: Practice against a wall. Keep the top arm on the hip. High Blood Pressure: Turn the head to gaze downward in the final movement. Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

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Benefits: This movement tones and strengthens the intrinsic muscles of the foot, ankle, and lower leg, which can help to correct flat feet. It also strengthens the abductors, or outer thigh and the buttocks of the standing leg. On the lifted leg the outer thigh receives a stretch, as well as the adductors or the muscles of the inner thigh. It develops stability and concentration of the mind, and gives one a sense of balance and poise, mentally and emotionally.

Step by Step Instructions:

For this pose you will need a wall close by. You may want to practise this variation of the pose if you have an ankle, knee, hip injury, inner ear imbalance, if you are beginner or simply if you are feeling unsteady in the pose.

Begin by standing on your mat in tadasana near a wall.

Like a tree, the deeper your roots go, the higher you can grow, and the steadier you will be. To find this grounding you need to have clarity in your feet. Firstly, notice if you are standing on both your feet evenly, or are you carrying more weight on one foot than the other? Descend all four corners of both your feet evenly. That is your big toe mound, your little toe mound, and your inner and outer heels.

Notice that the more you allow your feet to descend, the more the crown of your head will naturally grow upwards. Now without moving your left foot, lift your right foot off the floor and place it on your left inner calf with your toes pointing downward. If you feel unstable, bring your left fingertips on to the wall. Keep the crown of your head in line with your pelvic floor as you do this. The wall is there for support, not to lean on. If you feel steady, bring your hands to your heart centre in prayer position.

Keep allowing your left foot to descend, particularly your big toe mound and your inner heel, as this will help you balance. Ensure that both your hip bones are parallel to one another and parallel to your front. It is also helpful for your balance, to fix your gaze on a spot in front of you on the floor, and to connect to your breath. These tools help to focus the mind, which can be a key factor to good balance.

Exhale, release your right leg down and come to standing in tadasana, with your arms by your sides.

Breathe here, washing your mind clean of its past actions.

Turn to face the other way now, so that your right shoulder is closest to the wall.

Keeping your right foot firm and grounded this time, exhale your left leg on to your right inner calf. Again if you feel unstable, lightly place your right fingertips on the wall, or if you feel stable bring your hands in to prayer position. Ensure that your hips are level, and are both facing your front.

Allow the texture of your breath to be long, smooth and even.

On your next exhalation, release your left leg down and come to standing

in tadasana with your arms by your sides.

Level:1
Props required: Wall
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Nervous System, Reproductive System

Therapeutic Focus: Flat Feet, Mild Depression, Stress

Contraindications:Do not practice this if you suffer from headache, Insomnia or Low Blood Pressure. If your suffer from High Blood Pressure do not raise your arms above your head.

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View Beginners Tree Pose in Yogasync.tv

Did you know?  That the Warrior poses were not present in the classical Hatha Yoga systems such as Satyananda and Sivananda.  It is said that it was Iyengar that developed the poses for the Western needs and appetite for poses!  So here’s an alignment focused Warrior 2, inspired by the Iyengar system.

Benefits: This pose expands the chest, improving breathing capacity. It strengthens
the legs and relieves lower backache for everybody but especially for women later on in their pregnancies.

Step by Step Instructions:

Begin by standing in tadasana.
In this pose I demonstrate jumping, but if you are pregnant or menstruating it is best to step the feet apart.

Inhale, cross your arms in front of your chest and bend your knees.

Exhale and step or jump your feet about 4ft apart, bringing your arms to
shoulder height and your palms facing the floor.

Exhale; turn your right foot out to ninety degrees and your left foot in slightly.

Bend your right knee until your right thigh and calf form a right angle.

Turn your head to look over your right fingertips.

Keep your weight into your right heel rather than the ball of the foot.

Roll your right ischium bone underneath you until it is in line with the
middle of the right knee. This will make sure your right knee is in line with your second toe.

Keep pressing your back foot into the floor and stack your spine directly above your pelvis.

Your left hip and left armpit should be in a straight line so that you are
not leaning forward in the pose.

Lengthen your sacrum and roll your pubic bone up towards your navel.

Inhale and straighten your right leg. Exhale and turn your feet to
parallel.

Inhale; turn your left foot out to ninety degrees and your right foot in slightly.

Turn your head to look over your left fingertips.

Exhale and bend your left knee until your left thigh and calf form a right angle.

Breathe deeply.

Keep your eyes, throat and face soft.

Roll your left ischium bone underneath you until it is in line with the middle of the left knee.

Keep pressing your back foot into the floor and stacking your spine
directly above your pelvis. Have your right hip and right armpit in
a straight line so that you are not leaning forward in the pose

Stretch your fingertips away from one another and descend your scapula toward your sacrum.

Inhale and straighten your left leg. Exhale and turn your feet to parallel.

Cross your arms in front and step or jump your feet back together, coming
to stand in tadasana with your arms at your sides.

Level: 2
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Groins
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache

Contraindications:If you suffer from High Blood Pressure practise this movement with your hands on you hips. If you have, neck problems look straight ahead.

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Benefits: In this movement, the body takes on the shape of a tortoise with its limbs drawn in, symbolizing withdrawal of the senses, or pratyahara. When one draws the senses inward towards silence, the mind becomes calm and composed and the practitioner develops a sense of equanimity in all of life’s situations. On a purely physical level, the muscles that run the entire length of the spine receive a delicious stretch, while the abdominal organs receive a deep massage.

Step by Step Instructions:

Begin by sitting in dandasana with the crown of your head moving upwards.

Bend your knees and widen your legs so your feet are slightly wider than the width of your shoulders.

Lean forward and insert your shoulders under your knees, one by one.
Extend your legs until they are straight, elongating your heels away
from you, while keeping your feet vertical. Your chest and forehead will now be on the floor.

Now turn your wrists so your palms face upward, and move your arms back
so that your forearms are near your hips. Breathe here stretching your arms straight.

Bend and lift your knees up, bringing your chest slightly off the floor.
Now walk your feet in, bit by bit, one by one, in toward your head.
Interlock your feet at the ankles, by placing your right foot over your left foot.

Exhale, and insert your head in between your feet, with your forehead on the
floor. Move your hands up on to your lower back and clasp them together.

Have your inner thighs pressing in toward your side ribs, and the texture
of your breath, long smooth and even. Allow your eyes to soften,
your tongue to relax, your nasal passages to elongate, and your ear
drums to draw inward. Withdraw your senses and abide, for this
moment in time in the internal realms of being, witnessing any thoughts or feelings that arise.

Release your hands, and your feet and quietly change the interlock of your
feet so that you’re left foot is know on top. Bring your
forehead back on to the floor, and again bring your hands on to your
lower back, clasping your hands together.

Level: 9
Props required: Not Required
Movement Type: Seated
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hips
Main Anatomical Focus: Spine
Secondary Anatomical Focus: Abdominals
Physiological Focus: Digestive System, Nervous System

Contraindications:Avoid this movement if you are pregnant, menstruating, have a, shoulder or neck injury or if you are suffering from diarrhoea.

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