Triangle pose is an active pose, which benefits and tones the legs, hips and abdomen. Utthita means, “extended” and Tri means “three” and Kona is “an angle”. This asana represents the trinity of body, mind and spirit, and explores the interplay of these forces: dependency, interdependency, and interaction. We see triangles many places in life as supporting and strong structures. The essence of this asana is the realization of ones strength and the ability to resist pressure and support weight.
It is an invigorating pose and due to the need to support weight, has certain alignment components that need to be observed. I like to begin with the foundation always, and for this pose you will begin with your feet approximately one legs distance apart and to begin with parallel. Then going to the right first, lift the toes on your left foot and rotate the foot 45 degrees to the right, in the same manner rotate your right foot out a full 90 degrees. Ideally the heel of your front foot will draw a straight line to your back foot’s inner arch. This placement is key, as it sets up the front leg properly to bear weight. Keep in mind that you are moving over the right leg with your torso and not forward, because of that you will be putting allot of weight on the front let and need to be sure the knee is protected. This is accomplished by assuring that the knee is directly over the right foot and also that the kneecap on the right leg is drawn up to immobilize it – in other words tighten your thigh muscles very firmly.
I mention on the video allowing the back hip to move forward in order to get the full extension of the spine first and then pushing back into the back thigh to rotate the head of the femur back so that the opening of the back hip is enhanced. As this asana is one that symbolizes the interplay of the three forces allow yourself to find that in your pose, deepening your foundation – especially the back foots heel (dependency), tucking the tail down to the back heel to connect the foundation to the core (interdependency), and allowing the torso to lengthen and extend from this support (interaction).