Biomechanics of Triangle Pose & Revolved Triangle Pose

28 Dec

Trikonasana

 

Triangle Pose

Drishtis

Nasikagra Mudra (nose tip gazing) towards the upper hand

Bandhas

Mula Bandha is very important in this asana to protect the lumbar spine and sacroiliac joint of the pelvis while Uddiyana and Jalandhara Bandhas support the thoracic and cervical spines and promote length.

Biomechanics

A triangular foundation to support the pelvis in Utthita Trikonasana is created using the feet as the foundation and the legs as the columns. It is important to activate the feet and arches to create a solid foundation for the postural integrity of the ankles and to draw the kneecaps up and co-activate the muscles of the legs to create strong supportive columns. Supported by this strong foundation the torso is able to stretch laterally, releasing tension in the lateral muscles of the inner and outer obliques, latissimus dorsi, quadratus lumborum and serratus posterior inferior. The postural integrity and alignment of the spine is supported internally by the activation of Maha Bandha and the pelvic floor and externally by the transverse abdominals, obliques, and rectus abdominus which are toned and strengthened.

Doshas

Utthita Trikonasana vitalizes Kapha Doshas, calms Vata Doshas and cools Pitta Doshas.

Chakras

Focus upon Svadhistana Chakra, the element of Water which represents movement and Manipura Chakra, the element of Fire which represents creativity.

Parivritta Trikonasana

 

Parivritta trikonasana

Drishti

Nasikagra Mudra (nose tip gazing) upward towards the ceiling.

Bandhas

Mula Bandha is very important in this asana to protect the lumbar spine and sacroiliac joint of the pelvis while Uddiyana and Jalandhara Bandhas support the thoracic and cervical spines promoting length and stability.

Biomechanics

A triangular foundation to support the pelvis in Parivritta Trikonasana using the feet as the foundation and the legs as the supporting columns. It is important to activate the inner arches of the feet to create a solid foundation for the postural integrity of the ankles and the legs above. Co-activation of the muscles of the legs across the knee joint and contacting the quadriceps to draw the kneecap upward creates a solid column to support the pelvis above. Supported by this strong foundation, the torso is able to balance and the spine to twist bringing the arms into a vertical position. The twist begins in the lumbar spine and rotates upward through the thoracic spine and ends in the cervical spine as the head turns upward to look at the ceiling. Hold Parivritta Trikonasana using thoracic horizontal breathing to create pneumatic pressure that will expand and open the ribcage creating space and then exhaling rotate the entire spine further upwards towards the ceiling using the space that the inhalation created. Exhale the spine twists in the opposite direction to release the pose and then inhale the spine rolls up into a vertical position.

Doshas

Parivritta Trikonasana vitalizes Kapha Doshas, calms Vata Doshas and cools Pitta Doshas

Chakras

Focus upon Manipura Chakra the element of Fire, which represents the creativity to create balance.

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