In this post I will explain how to do a Bikram Triangle Pose also known as Trikanasana. There exists an alternative spelling Trikonasana in Sanskrit that is used prevalently in the Yoga Journal and very prominent texts – however this pose is actually better described as a Straight Legged Triangle while the Bikram Triangle is known in Yoga Journal as a variation of Parsvakonasana. Confusing? Absolutely!
The benefits of this pose is that it stimulates the nervous system and aligns the spine. Don’t rush this pose, there’s always a small adjustment here and a little more control there that takes place every yoga lesson.
How to do Bikram’s Triangle Pose:
Step 1: Begin the pose by taking your Warrior II stance (Virabhadrasana II) the left leg should be at the front of the mat with toes facing forward while your back right foot is at a 90 degree angle facing the right wall.
Step 2: Bend your left knee 90 degrees so that it is parallel to the earth. Make sure that your knee does not go over your ankle. This pose will often make you put most of your weight into the front foot, keep this in mind and thus try to spread some of your weight to the back foot so that your weight is balanced evenly.
Step 3: Stretch your right arm up over your head pointing straight up towards the ceiling while coming down and placing your left elbow onto your left thigh (this is the beginners version but it is a good place to become grounded before trying to do the full expression). Use the elbow to press the knee back so as to lengthen the inner thigh so that you get the most benefit from this Bikram Triangle Pose. The left kneecap should ideally point in the same direction as your middle toe not your big toe.
Step 4: Your shoulders should be stacked, once you have achieved this you can begin rotating your heart towards the ceiling. Now lift your gaze to so that you are looking just beyond your fingertips to the ceiling. Remember to breathe. Hold the pose for ten breaths. If your neck feels strained or uncomfortable while you are looking upwards, look straight ahead instead.
Step 5: Repeat on the other side.
Step 6: Come out of the pose by raising your arms back into Virabhadrasana II. Step your left foot back and come into Mountain Pose (Tadasana).
There you have it, you now know how to do Triangle Pose the 9th Pose in my 30 Day Bikram Yoga Challenge. I hope you enjoyed this wonderful pose that brings both vitality and strength to the body.