Meaning: Tri-Angle pose (3 angles)
Importance: There are 3 Triangles found in this position. One- between two feet and pelvis, two- the meeting point of right hand and foot with thorax and 3- between two feet and left palm. Triangle has the capacity to allow the cosmic energy to flow in at the corners. Hence, this pose is simplest one to taste the cosmic energy.
Step wise description: Samastithihi (Tadasana)
Step-1: Inhale, move shoulders to 900 sideways (Muscles- anterior, middle, posterior deltoid, supraspinatus, trapezius) and move the feet apart to a meter distance (Tensor fascialata, Gluteus maximus)
Step-2: Exhale, stretch the body laterally (right side) and look at finger tips (right side) as reaching to take something. (Above muscles are to be engaged for stability. Additional muscles- right Quadratus lumborum, gluteus maximus to bring the trunk sideways)
Step-3: Inhale, stretch more
Step-4: Exhale, bend to right side from waist and turn the head to opposite side to look at left finger tips. (right erector spinae, Latissimus dorsi, Obliques abdominus, Quadratus lumborum for lateral bending)
Step-5: Maintain this pose for 5-10 deep breaths. Elongate the whole vertebral column with each inhalation and maintain lengthy spine with exhalation.
Return to Smasthitihi in the same reverse order.
Stretching of whole left half of the body, compression of the right half. Blood flow will be pooling on right half of the body comparatively. Good stability on parallel feet (LONG RECTANGLE) yet more pressure on the right foot than left (Skeletal muscles tension). Compression of the right lower limb joints than the left stimulates the joint receptors, encourages the proprioception, and enhances synovial fluid production. Smooth aeration into left lung than right strengthens Smooth muscles of the Respiratory tract. Elimination of gravity makes the heart to function easy (Cardiac muscle).
Compression of carotid bodies allows para-sympathetic flow to the cardiac muscle. This further reduces the workload of the heart. Hence the blood flow to the Coronary artery will be optimal, which is safe for Hypertension situations. Autonomic nervous system is a crucial part of our body which needs much time to get adjusts. So, the progression of the practices should follow Base of Support (BOS) as the tool to protect the vital organs.
Step-1: Same as above
Step-2: Exhale, turn the foot to right side and follow all other steps as above. This instability needs support from deep muscles of Hip and pelvic floor (Obturators, gemelli, pectenues and pyriformis as rotators and stabilizers of right hip joint and sphincter ani muscles).
Possible Mechanisms: Here, the base of support is unequal shape (LONG TRIANGLE). Antero-posterior support (front-back) from left foot and side-to-side (left-right) from right foot. Respiration will be deep as the shoulders are at 900. Heart has freedom to work parallel to the ground. But, this position demands further core muscle activation and restricts the breathing. This needs much internal awareness for good coordination of muscles (cerebellum), balance of joints (basal ganglia), sensory perceptions (Thalamus). If anyone of these is missed, person may fall.
Step-1: Same as above
Step-2: Exhale, turn foot to right side (hip lateral rotation-900), left heel inward (hip medial rotation-450). Now turn the upper body to the right side without stretching.
Step-3: Inhale once and followed by exhalation, bend to right side and try to touch the right foot with left hand. Turn the head to right side and look at right fingers.
Possible Mechanisms: Partial Medial rotation of left hip further reduces the base of support (LINE/ LINEAR) and makes the position much unstable. Hence it needs further core muscle activation and elongation of the vertebral column. Twisting at thoraco-lumbar and lumbo-sacral region activates the stomach, Liver, intestines, kidneys, rectum, and anus. Since the arms are at 900 the ribcage expansion will be same all the way. But if the core muscles are not active, then the rib cage will be compressed and leads to abnormal breathing and fatigue (tiredness). In this position, the left half of the thorax is down and allows pooling of blood into 3 limbs and reduces the work load of the heart. But the person may fall without practice. Use the progression method for learning.