Can you believe how much your thighs burn in this one? Or how hard it is to keep the straight leg from slipping? And then, the teacher seems to keep holding this posture forever! Good news: while Triangle is definitely challenging, it really doesn't have to be unbearable. Often, making one simple adjustment (such as the size of your step- see video above!) can completely change how much you love (or love to hate) a posture.
Triangle pose firms the thighs and waist, opens hips, and helps alleviate rheumatism, lumbago in the lower spine and frozen shoulder. Practicing this posture regularly helps correct chemical imbalances, relieves constipation, normalizes blood pressure and improves cardiovascular function.
By exercising the circulatory, digestive, immune, reproductive, respiratory and muscular systems, Triangle pose targets and benefits every part of your body! (That's why it's often referred to as the "master posture" and... maybe that's why it feels like your teachers hold it forever.)
Tips to remember:
Once your total foundation is in place, the next step is to move your both arms, making sure that the elbow is directly in front of the knee and the fingers are stretching down to touch between the big and second toe. Then turn your head and look up while stretching your arms in opposite directions. Simple, right?
Ok, you got us: it's a tough one! Remember that all you have to do is try the right way. Do the best you can, breathe normally and hold absolutely still without moving. That's it. Enjoy..!!
Want to learn more about the postures? Ask any of our certified Bikram yoga instructors, before or after your next Triangle pose. Attend class at least 2 to 3 times weekly to put your learning into action and make your body smile!
Once all major joints of the body have been warmed up by practicing Pranayama breathing and the first few postures, you are ready for Eagle pose, garudasana! This pose opens up the joints of the ankles, knees, hips, shoulders, elbows and wrists.
By twisting your limbs "like ropes" Eagle pose creates compression of blood and lymph flow headed to spots like your legs, kidneys and the lymph nodes in your armpits. Hold the posture very still while breathing calmly, so that when you release it your elevated heart rate will send a boost of high-speed circulation to those areas. Notice a white mark on your thigh after you come out of Eagle? That's a good indicator that you’ve been maintaining a strong compression.
What's that you say? Your arms won't twist like ropes? Here's a quick video on what to do for this (very common) "issue"...
Now that we've cleared up what to do with those pesky arms, here are a couple key aspects of Eagle pose and more tips to help you get the most out of your efforts:
Using leverage to promote good alignment and open joints.
When you move your knees to the right and upper body to the left to get your feet, knees, elbows and hands in one line, you are using the leverage of one limb against to create the compression effect I mentioned above and open up your major joints. The key to not falling over while you make these adjustment is keeping your (especially lower) abdominal muscles tight and your upper body lifted away from your thighs.
It's a backbending pose!
Many beginners tend to lean or even hunch their bodies forward while they're setting up their Eagle, in an effort to pull their elbows down. Don't let this happen to you! Keep your upper body (when you hear the cue "upper body" in class, think mainly lower ribs upward) leaning back throughout the posture, which means (although you'll end up looking straight ahead) your spine is actually in a backward bending position. This position strengthens back and core muscles, releases tension in your lumbar spine, and compresses the kidneys.
Bikram Yoga St. Johns' studio owner, yoga-doer and life-lover, Kay D.