Asana of the Month, July: Warrior / Triangle

By John Dunbar 23 July 2008 04:32:00

Asana of the Month

July:   Warrior / Triangle

Sanskrit name:   Virabhadrasana / Trikonasana

General discussion

I have combined these two asanas together to keep a flow between the postures.  The warrior is a posture of strength, while the Triangle gives you a gentle stretch to your inner thigh and all the muscles running up the side of your body.  Both help your balance and coordination.

The How To

1. Open your legs wide.  The wider you open the legs the greater the stretch.  Turn your right foot to the right and your left foot slightly to the right.  Raise your hands above your head.  This straightens the back up nicely.
2. Lower your arms into a T position parallel to the mat.  Look at your left hand to make sure your arm is straight.  Look at your right hand to make sure your arm is straight.
3. Bend your right knee and slowly lower down into a strong warrior pose.  Keep your arms parallel to the ground and keep your back straight.  The lower you go the more you increase the stretch.  Hold for five breaths.

4.  Now straighten your right leg and lower your right hand down to the mat (if you can not reach the mat place a block between your hand and the mat to keep a nice alignment in your back).  Then lower your left arm over your ear and look forward.  Keep your lower back straight.  To increase the stretch in the inner thigh, try and gently twist your right hip forward while your left hip comes back.  Hold for five breaths.

5. Now slowly raise your left arm up directly over your head and turn your body and look up at your hand.  Again increase the stretch by bringing your right hip forward and your left hip back.  Hold for five breaths.

6. Now slowly walk your right hand up your leg while your left arm comes down to your side.  Point your feet to the opposite direction.  Raise your hands above your head and lower them down into the T position parallel to the mat.

7. Bend your left knee and slowly lower down into a strong warrior pose.  Keep your arms parallel to the ground while keeping your back straight.  The lower you go the more you increase the stretch.  Hold for five breaths.

8. Now straighten your left leg and lower your left hand down to the mat (if you can not reach the mat place a block between your hand and the mat to keep a nice alignment in your back).  Then lower your right arm over your ear and look forward.  Keep your lower back straight.  To increase the stretch in the inner thigh, try and gently twist your left hip forward while your right hip comes back.  Hold for five breaths.

9. Now slowly raise your right arm up directly over your head and turn your body and look up at your hand.  Again increase the stretch by bringing your left hip forward and your right hip back.  Hold for five breaths.

10. Now slowly walk your left hand up your leg while your right arm comes down to your side.  Slowly bring your feet back together.

Potential Mistakes

Warrior

Not opening the legs enough will hinder you when lowering down into a strong warrior pose. 

Triangle

It is important to be conscious of moving the one hip back while the other goes forward to gently increase the stretch in your inner thigh.  Beginners tend to have their bodies incorrectly aligned in the pose.  Imagine a line running from your head to the center of your foot when you are the pose.  Practicing this posture against a wall will help with correct alignment.  Try and keep your lower back relaxed in the posture, the more you can relax it the more your hips can twist and the better you can align the body correctly.

Benefits of the posture

Warrior

•-         increases your stamina

•-         builds strength in both the legs and ankles

•-         aids with balance

Triangle

•-         great stretch for hamstrings, inner thighs and hips

•-         removes lower back tension

•-         good for balance and coordination

•-         builds strength in lower back and thighs

Additional Comments

I like to do these asanas near the end of the program.  The body has warmed up nicely and you can deepen the stretch more on the inner thigh.  This is also one of the most beautiful postures to watch, so try and place yourself at the back of the class and enjoy watching those in front of you!

Photo model:   Khun Gib, Spa Therapist

Location:    Anantara, Maldives

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