Trikonasana

Technique

  • Start in Tadasana
  • Hands in front of chest, elbows bent
  • Inhale, Exhale, Jump feet 1 1/2 meters apart, straighten arms parallel to ground
  • The inner legs have a feeling of action like upavisthakonasana, or prasaritapadottasana (inner leg up, outer legs down)
  • Keep grip on the heels and the back of thighs perpendicular
  • The quadriceps move towards the thigh bone, the thigh bone is moving to the back of the leg, the buttock muscles are strong, keep buttock muscles forward
  • Coccyx lengthening down to point where heels would be if in Tadasana
  • The front is connected to the back and the back to the front, then the energy flows upwards from the feet

Observation
Flexible bodies struggle to work the legs, and compensate by holding the pose from the lower back muscles

  • Turn the right foot & leg 90 degrees out - don’t turn the pelvis, pelvis revolving from the right to left, not left to right, abdomen revolving from right to left, leg completely out (siddhasana), left foot slightly in, keeping left knee back , move outer and inner knee
  • Groin back, rolling in, buttock bones forward, firm and not weak or tight, stretch the inner thighs, pull coccyx down to floor, pubic bone going up
  • lift the abdomen, groin opening to inner knees, connect from groin to lower ribs- widen lower ribs (which means they are moving backwards towards spine) - and from lower ribs to collar bones (open chest), lift the chin,  femur heads back
  • Open back of legs, back of legs are like Tadasana - knees and heels opening from inside out
  • Stretch the arms from the back of the shoulder blades
  • Right arm: stretch the arm like adhomukhasvanasana, open armpit towards the pelvis, then inhale, exhale, go down on the right side - be very strong in the back of left thigh, opening from inside out. Then, like vrksasana and padagustanasana, the outer hip socket is sucking in
  • Open the chest
  • Tuck right buttock bone in  lengthen and stretch - sensation of lightness in buttock bones
  • Open the groins towards the inner knees, rotate the chest and shoulders, lift the inner ankle
  • Don’t bend the right knee or the chest will contract
  • Left leg: Pull femur head deep into hip socket, outer knee rolling back
  • On left hip, tuck the outer hip in and down, keeping inner leg strong  Don’t allow the hip to protrude i.e. the outer hip concave, this is unhealthy as the femur head impacts on the inner hip socket which irritates the lining of the socket
  • Right leg: tuck right buttock bone in, femur head moving in towards the hip socket, the hip socket descends onto the femur head
  • Get an even stretching of trunk and chest sideways open the chest, turn the chest, move whole of spine in like prasaritapadottasana, connect from the tailbone to the  back, thoracic spine moving in
  • The back of the head is connecting to the coccyx and tailbone, lengthening the base of the skull
  • Turn the head and look at right hand keeping the arms in line, don’t allow the shoulders to push forward
  • Back of left thigh moving backwards
  • Open back of left thigh from inside out, hook the outer heel like padagusthanasana 2, then open the whole of the inner leg, open the groin
  • Left arm up, move from finger tips to ball of hand, but don’t lose the lift in the position (chest), keep left armpit connecting to elbow,  then take right hand more down, opening the armpit
  • Take the head back (vertebrae moving in) and then turn the head actively from the right side of your neck, left side of neck is passive, look at left thumb.

Observation
This movement means the thoracic spine is open, which means the cervical spine can move with freedom.

  • Don’t drop shoulder forward
  • Revolve pelvis, abdominal wall, navel  from right to left
  • Don’t pressure the lower ribs and the floating ribs should not narrow
  • Press the feet into the ground, inhale and come up from the foot using the legs and without relying on the lower back muscles, left outer hip descending on to femur head
  • Turn feet to face forward
  • Jump feet together
  • Repeat on the other side swapping right for left and vice versa in the text above

Foundational Assistance
Prop: Wooden Block

  • Place the block on the right side of mat, smallest side up
  • Perform the asana as stated above
  • Redo the asana, but now with block only halfway up (longest side on mat), not fully up as previously
  • take hands on hips, feet wide apart
  • prepare like for prasarita padottanasana
  • groins back, rolling in , buttock bones forward, firm and not weak or tight, stretch inner thighs
  • pull coccyx down to floor, pubic bone going up
  • knees and heels opening from inside out, widen lower ribs (which means they are moving backwards towards spine), stretch collar bones, lift chin
  • important: connection from groins to collar bones
  • back of legs are like Tadasana
  • right arm out, keep left arm on hip, turn right leg out , be very strong in back of left thigh, opening from inside out. Then, like vrksasana and padagustanasana, the outer hip socket sucking in
  • Place hand on the block, open chest, bring right buttock bone in, lengthen and stretch, open the groins towards the inner knees, rotate the chest and shoulders, lift the inner ankle
  • open arm pits (to elbow) and lower ribs, collar bones
  • take the head back (joints moving in) and then turn the head actively from the right side of your neck, left side of neck in passive, look at left thumb. This movement means the thoracic spine is open, which means the cervical spine can move with freedom. Don’t drop shoulder forward
  • inhale come back from foot
  • change to other side, turn left leg out
  • pelvis and abdomen revolving from left to right ( when left leg out)
  • if you lose the grip on the top inner thigh (shortening) then the pelvis revolves from the right to the left. Open up and grip back of right thigh
  • take left arm out, exhale and put hand on block, turn chest and shoulders. Don’t shorten back of right thigh when tucking buttock bone in
  • the right arm pit opening to right elbow , and left to left elbow
  • suck the thoracic spine in (open the armpit-chest), be even like in prasaritapadottanasana
  • integrate all the segments of the spine from tailbone to cervical vertebrae
  • when coming up, lift yourself up from the feet, not from the lumbar
  • turn the feet, inhale, exhale, jump the feet together
  • do again, but now with block only halfway up, not fully up as previously
  • when turning the foot out, do not rotate the pelvis
  • (right leg out)
  • from outer foot, push outer knee and thigh back , always work from the feet
  • watch the left outer hip, it should tuck in (skin pulling towards the bone) and go down (the socket descending down onto the femour head which is ascending) - when right foot rotated out
  • the integration of the legs brings freedom in the spine
  • back of head resting on heels when standing upright
  • without block
  • lift ball of foot, using fingers pull groin back, and then take ball of foot to floor, groin connects to collar bone, open groin towards knee

Jumping (Spreading the legs for standing asanas)

  • Start in Tadasana
  • Hands in front of chest, elbows bent
  • Inhale, Exhale, Jump - feet 1 1/2 meters apart
  • Jump from the feet, not the knees
  • Lift the feet only slightly from the ground and spread them quickly