Meaning: Tri-Angle pose (3 angles)
Tree-kone-nah -sah-nah (Trikonasana)
Importance: There are 3 Triangles found in this position. One- between two feet and pelvis, two- the meeting point of right hand and foot with the thorax, and 3- between two feet and left palm.
Triangle has the capacity to allow the cosmic energy to flow in at the corners. Hence, this pose is the simplest one to taste cosmic energy.
Step wise description:
Step-1: Inhale, move shoulders to 90 0 sideways (Muscles- anterior, middle, posterior deltoid, supraspinatus, trapezius) and move the feet apart to a meter distance (Tensor fascia lata, Gluteus maximus).
Step-2: Exhale, stretch the body laterally (right side), and look at fingertips (right side) as reaching to take something. (Above muscles are to be engaged for stability. Additional muscles-right Quadratus lumborum, gluteus maximus to bring the trunk sideways).
Step-3: Inhal, stretch more.
Step-4: Exhale, bend to right side from waist and turn the head to the opposite side to look at left fingertips. (right erector spinal, Latissimus dorsi, Obliques Abdominus, Quadratus lumborum for lateral bending).
Step-5: Maintain this pose for 5-10 deep breaths. Elongate the whole vertebral column with each inhalation and maintain a lengthy spine with exhalation. Return to Smasthitihi in the same reverse order.
Stretching of the whole left half of the body, compression of right half. Blood flow will be pooling on the right half of the body comparatively. Good stability on parallel feet (LONG RECTANGLE) yet more pressure on the right foot than the left (Skeletal muscle tension). Compression of the right
lower limb joints than the left stimulates the joint receptors, encourages proprioception, and enhance synovial fluid production. Smooth aeration into left lung than right strengthens Smoothmuscles of Respiratory tract. Elimination of gravity makes the heart function easy (Cardiac muscle).
Compression of carotid bodies allows the para-sympathetic flow to the cardiac muscle. This further reduces the workload of the heart. Hence the blood flow to the Coronary artery will be optimal, which is safe for Hypertension situations. The autonomic nervous system is a crucial part of our body that needs much time to get adjusts. So, the progression of the practices should follow Base of Support (BOS) as the tool to protect the vital organs.
Step-1: Same as above
Step-2: Exhale, turn the foot to the right side and follow all other steps as above. This instability needs support from deep muscles of Hip and pelvic floor (Obturators, Gemelli, pectineus, and pyriformis as rotators and stabilizers of the right hip joint and sphincter ani muscles).
Possible Mechanisms: Here, the base of support is unequal shape (LONG TRIANGLE). Antero-posterior support (front-back) from left foot and side-to-side (left-right) from right foot.
Respiration will be deep as the shoulders are at 90 degrees. The heart has the freedom to work parallel to the ground. But, this position demands further core muscle activation and restricts breathing.
This needs much internal awareness for good coordination of muscles (cerebellum), the balance of joints (basal ganglia), sensory perceptions (Thalamus). If anyone of these is missed, a person may fall.
Step-1: Same as above
Step-2: Exhale, turn foot to the right side (hip lateral rotation-90 degree ), left heel inward (hip medial rotation-45 degree ). Now turn the upper body to the right side without stretching.
Step-3: Inhale once and followed by exhalation, bend to the right side and try to touch the right foot with the left hand. Turn the head to the right side and look at the right fingers.
Possible Mechanisms: Partial Medial rotation of left hip further reduces the base of support (LINE/ LINEAR) and makes the position much unstable. Hence it needs further core muscle activation and elongation of the vertebral column. Twisting at Thoraco-Lumbar and Lumbo-Sacral region activates the Stomach, Liver, intestines, kidneys, rectum, and anus. Since the arms are at 90 degrees the ribcage expansion will be the same all the way.
But if the core muscles are not active, then the ribcage will be compressed and leads to abnormal breathing and fatigue (tiredness). In this position, the left half of the thorax is down and allows pooling of blood into 3 limbs, and reduces the workload of the heart. But a person may fall without practice.