INNER SKY ASANA PRACTICE

TRIANGLE Trikonasana

Musculoskeletal Purpose: Triangle combines the open yet powerful core of Warrior Two with the intense lateral opening of the Half Moon. As you hold your arms parallel to the ground, you strengthen your shoulders and upper back. With your upper torso at a right angle to your pelvis and legs, your knees and hips align, & strengthen.

ESTABLISH ALIGNMENT in LIFTED MOUNTAIN

ACTIVATE CORE
INHALE & as you slowly EXHALE
    ENGAGE inner thighs
    LIFT pelvic floor
    LIFT abdominal core
    ROLL shoulders up, back & gently down
    LIFT sternum
    SMILE easily

ENTRY & HOLDING - TRIANGLE stage one
INHALE & as you slowly EXHALE
    STEP wide to the right
    DROP hands to hips
INHALE & as you slowly EXHALE
    ROTATE on heel of right foot 90 degrees
    ROTATE on heel of left foot 30 degrees
    ALIGN heel of right foot with left arch
INHALE & as you slowly EXHALE
    LIFT sternum up & away from pubic bone
    ROTATE scapulae up, back & down
    STRETCH arms out, parallel to ground
INHALE & as you slowly EXHALE
    TILT left side of pelvis up
    ARCH spine & skull to right
    SLIDE arms along horizon
    INHALE & as you slowly EXHALE
    ROTATE upper hip towards rear
    FOLLOW with waist, sternum & skull
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
MAINTAIN STEADY BREATHING
    SMILE softly
    RELAX & HOLD at edge of comfort

ENTRY & HOLDING - TRIANGLE stage two
INHALE & as you slowly EXHALE
    LIFT right ribs up & away from pelvis
    STRETCH right arm down to leg or prop
    STRETCH left arm up perpendicular
    ROTATE neck & face towards left hand
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
MAINTAIN STEADY BREATHING
    SMILE softly
    RELAX & HOLD at edge of comfort

RETURN
INHALE & as you slowly EXHALE
    RENEW CORE
    ROTATE head & face forward
INHALE & as you slowly EXHALE
   RAISE right side of pelvis up
   DROP left side down
   LENGTHEN torso to vertical
INHALE & as you slowly EXHALE
   SPRING back to center
   ALIGN in Lifted Mountain
INHALE & as you slowly EXHALE
   LOWER arms to sides
   RELEASE a deep sigh
   RELAX into steadiness & comfort

REPEAT opposite side