TRIKONASANA
/ Triangle Posture
Stand in Tadasana. Jump the feet about four feet apart. Keep the feet parallel and on the same frontal plane. The arches and kneecaps lift as in Tadasana. The trunk, spine and position of the neck and head are also the same as Tadasana. The arms are abducted ninety degrees so they are at shoulder height. The arms, wrists and fingers are held straight in extension.
Turn the left foot in by 30 degrees,
turn the right leg out by 90 degrees. Keep the front thigh muscles of the right
leg contracted so they continue to lift the kneecap and thigh rotated outwards
(i.e. clockwise from looking down to the thigh). Keep the arch of the right
foot lifting and work to keep the top of the left pelvis tilting backwards. The
left thigh should work as though attempting abduction and not be allowed to
cave inwards towards the floor. The movement of the trunk to the side is by
means of hip side flexion. The spine does not flex sideways but keeps the same
shape as Tadasana.
Keep the crown of the head on the same axis as the spine and
attempt to keep the crown of the head, the shoulders, arms, hips and heels all
approximately on the same frontal plane. Both feet resemble the same shape as
the feet in Tadasana
keeping the arch lifting on the left foot and the ball of the
first toe pressing to the floor on the right foot. On returning the movements
are reversed with the feet returning to their parallel position before turning
to do the posture on the other side. On completion of the second side return to
Tadasana.
