The Trikonasana (Triangle Pose) is a popular yoga position that stretches the hamstrings, hips, and calves, improves overall balance, and also strengthens the lower back. Find more yoga poses at Yoga Main.
Execution
This description is for the left side of Trikonasana (when you step forward with the left leg). For the right side of this pose, do the whole thing the other way around.
Start from the dog pose and step forward with your left foot. Step forward about 2 shoulder widths (approx. 1 meter). Knees and elbows must be extended. Keep the palms on the floor, but don't let your arms carry any of your weight.
Place your hands next to your left leg so that your hamstring is stretched a bit more. Do not raise the heel of your right foot. The calf muscle of your right leg should also be stretched. Keep your spine straight and your upper body horizontal.
Then place your left hand on the right side of your left ankle and your right hand on the Achilles tendon (Achilles tendon = bottom of the calf muscle / ankle / heel). Do not let the weight of your upper body rest on your hands. The right hand should only touch the ankle, just like the hands only touched the floor before. Use your back muscles to support this position (not your arms).
Raise your right hand so that the fingers point straight up and your hands are as far apart as possible. The two arms and your shoulders should now be in a vertical line, and the upper body should remain horizontal.
Finally, twist your head 180 degrees and look straight up at your right hand.
Advice
Concentrate on your breathing and move slowly and with focus.
Keep your spine straight throughout the entire exercise.
Suggestions
Adho Mukha Svanasana – Yoga Dog Pose
Parivrtta Trikonasana – Crossed Triangle Pose
Videos/Images
None
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