Triangle Pose - Trikonasana

Trikoansana or triangle pose is a great balancing pose, stretching and toning the legs and the abdomen. It provides flexibility to the spine and helps with balance and concentration.

1. Start in Tadassana, with your feet together and legs together and parallel. Bring your buttocks slightly inward and keep the pelvis and hips facing forward, keeping your back straight. Inhale and open your chest bringing your shoulder blades together. 
2. Take a wide stand with your feet, bringing the right foot into a 90 degree angle
3. Rotate your left foot inward to a 45 degree angle
4. Inhale and raise your arms extended and straight at shoulder level on either side of the body and engage the abdomen
5. Exhale and turn your neck to the right, looking at your right middle finger
6. Inhale and move with your upper body as far as you can to the right without changing the body alignment
7. Exhale and bring your right hand down to the mat or a block and your left arm up
8. Turn neck slightly to the left and up to look at your left hand but if it feel uncomfortable, you can just keep your head down, looking at your right foot.
9. Stay in this pose for a few deep breaths and when, bring your neck facing forward, lift your right arm up and bring the body back to its original position, release the arms and rotate right foot inward to 45 degree angle and bring left foot to gave the smaller edge of the mat, at a 90 degree angle. Continue with the same movement for this leg.

*Keep your back and pelvis in vertical alignment and the extended arm in a straight line with the back.  

Revolved option - Parivrtta Trikonasana:
Continue from step 7, and bring your left palm down to the mat, next to the right foot and lift the right arm up to the right side of the body, into revolved triangle pose.

Physical benefits:
Stretches the legs, groins, hips and back
Improves flexibility in the spine
Tones the abdomen
Opens and stretches the chest
Strengthens the legs
 
Therapeutic benefits:
Releases symptoms of stress and axiety
Energising pose
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure
Heart conditions
Neck problems
Back injury/spine injury