How to do Triangle Pose | 30 Day New Year Challenge | Day 20

by Melissa West on

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Triangle Pose


In day 20 of our 30 day yoga challenge I am going to show you how to come into triangle pose, several modifications as well as a fun variation. The first thing I am going to demonstrate in this short video on triangle pose is how to come into triangle pose properly. If you are a beginner, this is my my safe, secret, easy, tried and true way to come into triangle pose. By doing triangle pose with a block or a chair you will find these modifications are easier for hamstring and hip flexibility. I will also talk about modifications for high blood pressure and neck pain and injuries in triangle pose.

After I have shown you how to do triangle pose, I will show you some variations of triangle pose. I will begin by showing you my favourite restorative variation of triangle pose lying on your back using a strap. This variation allows you to build hamstring and hip flexibility and makes it a lot easier if you have a lot of tension in your upper back, neck and shoulders. Finally I have a super fun variation of triangle pose called fallen triangle or falling triangle pose that will help you strengthen your core and your upper body.

How to do Triangle Pose

This is my secret, easy, tried and true way to come into triangle pose.
1. Place 2 blocks on the tallest setting at the top of your mat.
2. Walk your left foot between the blocks so both your legs are bent at a 90 degree angle
3. Tuck your back toes under and straighten both your legs.
4. Open up your right toes. Rotate your pelvis by lowering your left hip bone and opening up your right iliac crest.
5. Keep your left hand on the block and lift your right hand up. Repeat on the other side.

You can also try this variation using a chair.

If:

  • You have high blood pressure: do not look up, keep your gaze down, you can even keep your top hand on your hip or your arm wrapped around your back.
  • You have neck problems: you can also look down or straight ahead – avoid straining your neck by looking up

Variations

I have 2 variations on triangle pose for you today. One is a restorative variation and the other is a variation that will help you build upper body and core strength.

Restorative/Reclined Triangle Pose with a Strap
Place a strap around the ball of your right foot and then take it around your upper back. Rest back on your back with your right leg extended in the air. Open your right leg out to the side with your arms resting out in a soft T.

This variation of Triangle Pose will allow you to build the flexibility in your hamstrings and hips as well as release tension in your upper back and shoulders needed in the standing variation. If you have low back issues make sure to do this with your non-gesture leg bent.

Fallen Triangle or Falling Triangle Pose

This variation will help you build upper body and core strength.
1. Place 2 blocks on the tallest setting at the top of your mat.
2. Walk your left foot between the blocks so both your legs are bent at a 90 degree angle
3. Tuck your back toes under and straighten both your legs.
4. Open up your right toes. Rotate your pelvis by lowering your left hip bone and opening up your right iliac crest.
5. Bend your front knee and put your right hand on the floor on the outside of your right foot.
6. Take your right leg straight out in front of you and rotate into a side plank.
7. Modify by lowering left knee to ground.

This pose will strengthen your core, arms and glutes.
It will open your chest and shoulders
It will help you to breathe more deeply.

Contraindications: Avoid this pose if you have rotator cuff injuries, wrist injuries or carpal tunnel syndrome.
If you made it all the way to the end of the video put, “My triangle is falling” in the comments.

Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to get Taller with Yoga.

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