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- Hey, everyone!
Welcome to Yoga With Adriene.

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I am Adriene

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and today on the
Foundations of Yoga series,

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we are going to
learn Triangle Pose

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or Trikonasana as they call
it in the Sanskrit language.

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Triangle Pose is awesome.

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You're more than
likely going to encounter it

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in a Hatha yoga class.

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It's a very popular posture,

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and great for beginners,

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but also a pose that keeps you

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coming back for more.
There's a lot going on there,

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and we're going to
break it down today,

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so hop on the mat,
and let's learn Triangle.

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(upbeat music)

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Alright, so to begin,

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we're going to step
the feet nice and wide.

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And we're also going to
reach the arms nice and wide,

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and we're going to use the
wrist-to-ankle connection here

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to just kind of gauge
how wide we step the feet.

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Okay, obviously
everyone's different.

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Everybody's body is
proportioned differently.

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But in general, this
is a nice little check-in,

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a little cheat to just
kind of bring the ankles

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underneath the
wrists  and go from there.

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Okay, so I'm going to
spread my fingertips wide,

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I'm gonna lift my heart.
Tailbone's gonna tuck in

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and lengthen down, so nice
and long in the spine here.

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I'm gonna draw energy up
from the arches of my feet

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and maybe turn the
toes in just slightly

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so I can feel
this nice connection,

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this drawing
energy up from the earth.

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Remember, we
build our yoga poses

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from the ground up.

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So a lot of what we
talk about in this series,

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in the foundational series,
is building

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from a good foundation,
from the ground up.

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Okay, so I'm going
to rotate my arms up,

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palms up towards the sky,

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just so that my
shoulders can drop down here.

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Shoulder blades
in together and down.

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Just kind of opening
up the armpit chest here.

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Taking a nice deep
breath in and then exhale,

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keep this nice and open,
my friends,

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as we turn the palms face-down.

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Okay, now, time for Trikonasana.

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I'm gonna turn the right toes

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all the way out 90 degrees.

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Actually I'm going to step
my foot in a little bit here.

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Right toes go
all the way towards

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the front end of the mat.

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Left toes are going to
turn in about 45 degrees

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or maybe towards the
front left corner of your mat.

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So right toes
point straight forward,

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left toes turn in just slightly.

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Now, really important thing here

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is I want my hip to
kind of move with my foot.

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I don't want anything
to be disconnected, right?

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Integration from the ground up.

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So I'm still
able to rotate the hip

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but draw energy up
from the arch of the foot.

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Now, head over heart,
heart over pelvis here.

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I'm going to inhale in.
Take a deep breath.

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And then exhale, let it out.

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Moving nice and slow here.

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I'm going to begin
to send my left hip

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toward the back of the mat

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as I reach my
right fingertips forward.

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Now I'm bending
here at the hip crease,

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sending my left
hip and booty cheek

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back towards
the back of the mat.

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Keeping the heart lifted.

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Now I want to keep the
side body nice and long here.

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The tendency is going to be
to collapse as I move down.

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But I want to
keep this brightness,

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this beautiful
foundation that I've built here,

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kind of like we're
soaring or flying here,

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as I begin to slowly
lean into the posture.

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I'm going to reach, keeping
nice and long the side body

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and then eventually
keeping a nice long line

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from the crown of the head
to the tip of the tailbone,

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I'll come into my posture.

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Now again, the
tendency is to collapse

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in the right side body, so
keep it nice and long here.

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Now, I should've
grabbed a block.

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I can bring a block here or
I can just bring my fingertips

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gently to the top of the shin.

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The tendency is to
want to be collapsed,

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to go down, again, send all
that weight to that right hand.

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We want to bring
it into the core,

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so I'm going to
keep it nice and steady.

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Now this is a little
bit of hard work here

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or a lot of hard work, rather.

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But if I'm just collapsing
into my side body and my arm,

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then I'm not really getting
the benefits of the posture.

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Now I'm going to
take my left hand here,

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and I'm going to slowly guide,

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power of touch here,
guide my rib cage open here.

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Finding an evenness
in the lower body

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and the upper body.

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Now depending on how
you feel in the neck here,

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we can look down,
we can look straight forward,

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or if it feels
like you have space,

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it feels comfortable,
then we can slowly look up,

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Spiraling the
heart up towards the sky.

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Take a deep breath in.

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And exhale out.

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When you're ready,
press into the front ball joint

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of the big toe,
press into the back foot,

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strong legs as we slowly
come back up the way we came.

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Take a deep breath in and
exhale, hands to the waist.

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Now to the other side.

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Right toes are going to turn in,

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left toes turn out.

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Lengthening down
through the tailbone,

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tucking the
pelvis a little bit here.

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Finding that length here.

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If you're not too sweaty here,
you can take your thumbs and 

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give yourself a little lift.

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This is a nice
little adjustment here

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just to find that lift
in the side body.

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Find that space.

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And then here we go,
I'll inhale.

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Send my
fingertips out like wings.

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Strong legs here.

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My front heel was in
line with my back arch.

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Some people
practice heel to heel,

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which I think is great too,
nice wide base,

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but also as a little guide,
I go heel to inner arch.

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Okay, so you can play with that,

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heel to heel or heel
to inner arch in the feet.

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Spreading awareness through
all four corners of the feet.

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Open the palms.

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Rotate the shoulders down.
Deep breath.

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Exhale, keeping the
shoulders where they are,

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palms come flat, and I dive
in for another experience.

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Reaching now the
left fingertips forward.

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Keeping this length
in the left side body,

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I send my right hip out.

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Nice and slow here.

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In kids' yoga we do
"I'm a Little Teapot" here.

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It's very precious.

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Taking your time.

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A lot of times we
just kind of collapse

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into this posture,
so here really reach.

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It's like Kate Winslet
in Titanic here.

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And then sending it down.

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Honoring the crown of the head

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to the tip of the
tailbone connection here.

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Again, I'm not collapsing
in the left side body

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but keeping it nice and long.

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So what that may
mean is you don't

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go down as far right away.

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Now I'm working the core here 
I'm gonna take my right hand,

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slowly guide the rib cage up.

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Spiraling the
heart towards the sky.

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Again, not collapsing weight
into the left fingertips here,

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but keeping it in my center.

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Pressing into my
feet here, strong legs.

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In Sanskrit we call it sama,
evenness,

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between the upper
body and the lower body.

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Again, we can take the gaze down

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if that feels more
comfortable in the neck.

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Draw the shoulders
away from the ears.

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Nice, long, beautiful neck.

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If you can't really
stand it here (laughs)

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at this moment,
you can take a block

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and have it right
here on the ground

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for a little bit of support,

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just bringing the
earth up to you a little bit.

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Take a deep breath in, smile.

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And then exhale, from your feet,

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press in your feet, strong legs
here as we come back.

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Soft in the fingertips.

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We take a deep breath in.

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And exhale, hands to the waist.

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Turn both toes in.

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Soften in the knees.

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And then hop it back to center.

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Just do it. Don't even
think about it, do it.

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Okey doke, so that was
Triangle Pose or Trikonasana.

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This pose is not easy at first.

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So go easy on yourself.

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Give yourself a break.

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If that was challenging
for you, then right on.

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Great for the legs,
great for the core,

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great for the back.

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A lot of benefits
to this posture

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which I'll write
about on the blog.

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Visit the website if you
haven't visited the blog,

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visit the website, check it out.

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Subscribe to the
channel if you haven't already,

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and sign up for the newsletter
if that interests you, as well.

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And I will see you next time.

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Namaste.

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(upbeat music)