Triangles, Triangles, Triangles

One of the most versatile yoga poses is the Triangle pose. There are many variations of this particular posture, and it can be adapted to sitting or standing. Variations on this pose can be done as a vigorous warm up or a relaxing cool down. The following are some Triangle exercises.

Begin standing with your feet wide apart - wider than shoulder level. Your right foot should be pointing out to the side, and your left foot should be facing forward. Stand up straight and tall - emphasis on good posture. Lift your arms out to the side, shoulder level. Lean over to your right, placing your right palm on your right thigh (never the knee - you don't want to put too much pressure on the knee joint. Reach up toward the sky (or the ceiling!) with your left hand, and look up toward your palm. Hold for several seconds. This stretches out the obliques (sides of the waist) as well as the spine.

Next, raise back up to a standing position, with the toes in the same place, and your arms once again extended to the sides. Now bend your right knee at a 90° angle. Once again, lean to the right, this time resting your right elbow on the right thigh. Again, lift the left arm toward the sky and look up toward the palm. Hold for several seconds.

Keeping the knee bent, reach down toward your ankle with your right hand. Place your right hand behind your right foot for an extra stretch. This position is slightly more difficult than the last, so give yourself time to work into it if you are new to yoga and your flexibility level is not high.

Finally, raise up, right knee straight, arms out to the side once again. Keeping the feet in the initial position, and keeping the right leg straight this time, reach down again toward your ankle with your right hand. Place the palm on the floor behind your right foot. Lift the left arm toward the sky and look up at the palm. This is the most advanced form of the standing triangle. As with any exercise that involves keeping the legs straight, keep your knee slightly bent, never locked, at all times. When you have completed a full standing triangle series on the right, repeat the series on the left.

Another variation of the triangle can be performed on the knees. Begin by kneeling with your legs together, palms to heart center. Extend your right leg out to the side, keeping the leg straight with knee unlocked. Raise your hands overhead, keeping the palms pressed together. Turn your torso to the LEFT, and then slowly bend towards your right ankle. This gives a great stretch to the torso and abdominal section as well as the leg; and turning the body to the opposite side before reaching for the ankle maximizes this effect.

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