1 00:00:00,250 --> 00:00:02,333 - Hey, everyone! Welcome to Yoga With Adriene. 2 00:00:02,333 --> 00:00:03,333 I am Adriene 3 00:00:03,333 --> 00:00:05,708 and today on the Foundations of Yoga series, 4 00:00:05,708 --> 00:00:08,333 we are going to learn Triangle Pose 5 00:00:08,333 --> 00:00:11,667 or Trikonasana as they call it in the Sanskrit language. 6 00:00:11,667 --> 00:00:13,125 Triangle Pose is awesome. 7 00:00:13,125 --> 00:00:16,333 You're more than likely going to encounter it 8 00:00:16,333 --> 00:00:18,000 in a Hatha yoga class. 9 00:00:18,000 --> 00:00:20,166 It's a very popular posture, 10 00:00:20,166 --> 00:00:22,208 and great for beginners, 11 00:00:22,250 --> 00:00:23,875 but also a pose that keeps you 12 00:00:23,875 --> 00:00:25,959 coming back for more. There's a lot going on there, 13 00:00:25,959 --> 00:00:27,458 and we're going to break it down today, 14 00:00:27,583 --> 00:00:30,625 so hop on the mat, and let's learn Triangle. 15 00:00:30,625 --> 00:00:34,291 (upbeat music) 16 00:00:41,667 --> 00:00:42,667 Alright, so to begin, 17 00:00:42,667 --> 00:00:45,500 we're going to step the feet nice and wide. 18 00:00:45,625 --> 00:00:48,250 And we're also going to reach the arms nice and wide, 19 00:00:48,250 --> 00:00:51,208 and we're going to use the wrist-to-ankle connection here 20 00:00:51,208 --> 00:00:54,000 to just kind of gauge how wide we step the feet. 21 00:00:54,000 --> 00:00:56,083 Okay, obviously everyone's different. 22 00:00:56,083 --> 00:00:58,917 Everybody's body is proportioned differently. 23 00:00:58,917 --> 00:01:02,667 But in general, this is a nice little check-in, 24 00:01:02,667 --> 00:01:05,000 a little cheat to just kind of bring the ankles 25 00:01:05,000 --> 00:01:07,875 underneath the wrists and go from there. 26 00:01:08,583 --> 00:01:11,583 Okay, so I'm going to spread my fingertips wide, 27 00:01:11,583 --> 00:01:14,417 I'm gonna lift my heart. Tailbone's gonna tuck in 28 00:01:14,500 --> 00:01:17,708 and lengthen down, so nice and long in the spine here. 29 00:01:17,708 --> 00:01:19,792 I'm gonna draw energy up from the arches of my feet 30 00:01:19,792 --> 00:01:21,625 and maybe turn the toes in just slightly 31 00:01:21,625 --> 00:01:24,417 so I can feel this nice connection, 32 00:01:24,417 --> 00:01:26,125 this drawing energy up from the earth. 33 00:01:26,125 --> 00:01:28,500 Remember, we build our yoga poses 34 00:01:28,625 --> 00:01:29,750 from the ground up. 35 00:01:29,750 --> 00:01:32,000 So a lot of what we talk about in this series, 36 00:01:32,000 --> 00:01:34,041 in the foundational series, is building 37 00:01:34,041 --> 00:01:37,083 from a good foundation, from the ground up. 38 00:01:37,083 --> 00:01:39,834 Okay, so I'm going to rotate my arms up, 39 00:01:39,834 --> 00:01:41,083 palms up towards the sky, 40 00:01:41,125 --> 00:01:44,000 just so that my shoulders can drop down here. 41 00:01:44,000 --> 00:01:46,125 Shoulder blades in together and down. 42 00:01:46,125 --> 00:01:49,000 Just kind of opening up the armpit chest here. 43 00:01:49,667 --> 00:01:52,125 Taking a nice deep breath in and then exhale, 44 00:01:52,125 --> 00:01:54,166 keep this nice and open, my friends, 45 00:01:54,125 --> 00:01:56,375 as we turn the palms face-down. 46 00:01:57,500 --> 00:02:00,000 Okay, now, time for Trikonasana. 47 00:02:00,000 --> 00:02:01,458 I'm gonna turn the right toes 48 00:02:01,458 --> 00:02:03,417 all the way out 90 degrees. 49 00:02:03,417 --> 00:02:05,291 Actually I'm going to step my foot in a little bit here. 50 00:02:05,291 --> 00:02:06,875 Right toes go all the way towards 51 00:02:06,875 --> 00:02:07,792 the front end of the mat. 52 00:02:07,792 --> 00:02:11,250 Left toes are going to turn in about 45 degrees 53 00:02:11,250 --> 00:02:13,750 or maybe towards the front left corner of your mat. 54 00:02:13,750 --> 00:02:16,083 So right toes point straight forward, 55 00:02:16,083 --> 00:02:18,250 left toes turn in just slightly. 56 00:02:18,250 --> 00:02:19,792 Now, really important thing here 57 00:02:19,792 --> 00:02:22,542 is I want my hip to kind of move with my foot. 58 00:02:22,542 --> 00:02:24,333 I don't want anything to be disconnected, right? 59 00:02:24,417 --> 00:02:26,083 Integration from the ground up. 60 00:02:26,083 --> 00:02:28,583 So I'm still able to rotate the hip 61 00:02:28,583 --> 00:02:30,667 but draw energy up from the arch of the foot. 62 00:02:31,875 --> 00:02:34,208 Now, head over heart, heart over pelvis here. 63 00:02:34,208 --> 00:02:36,333 I'm going to inhale in. Take a deep breath. 64 00:02:37,708 --> 00:02:39,041 And then exhale, let it out. 65 00:02:40,000 --> 00:02:41,625 Moving nice and slow here. 66 00:02:41,625 --> 00:02:43,083 I'm going to begin to send my left hip 67 00:02:43,125 --> 00:02:44,875 toward the back of the mat 68 00:02:44,875 --> 00:02:47,041 as I reach my right fingertips forward. 69 00:02:47,959 --> 00:02:50,125 Now I'm bending here at the hip crease, 70 00:02:50,166 --> 00:02:51,917 sending my left hip and booty cheek 71 00:02:51,917 --> 00:02:54,000 back towards the back of the mat. 72 00:02:54,000 --> 00:02:55,834 Keeping the heart lifted. 73 00:02:55,834 --> 00:02:58,333 Now I want to keep the side body nice and long here. 74 00:02:58,333 --> 00:03:02,208 The tendency is going to be to collapse as I move down. 75 00:03:02,208 --> 00:03:03,750 But I want to keep this brightness, 76 00:03:03,750 --> 00:03:05,792 this beautiful foundation that I've built here, 77 00:03:05,792 --> 00:03:08,542 kind of like we're soaring or flying here, 78 00:03:08,542 --> 00:03:11,667 as I begin to slowly lean into the posture. 79 00:03:11,667 --> 00:03:14,875 I'm going to reach, keeping nice and long the side body 80 00:03:14,875 --> 00:03:17,625 and then eventually keeping a nice long line 81 00:03:17,625 --> 00:03:19,792 from the crown of the head to the tip of the tailbone, 82 00:03:20,000 --> 00:03:21,333 I'll come into my posture. 83 00:03:21,333 --> 00:03:23,166 Now again, the tendency is to collapse 84 00:03:23,166 --> 00:03:26,333 in the right side body, so keep it nice and long here. 85 00:03:28,542 --> 00:03:30,542 Now, I should've grabbed a block. 86 00:03:30,542 --> 00:03:33,417 I can bring a block here or I can just bring my fingertips 87 00:03:33,417 --> 00:03:35,000 gently to the top of the shin. 88 00:03:35,000 --> 00:03:37,125 The tendency is to want to be collapsed, 89 00:03:37,083 --> 00:03:40,125 to go down, again, send all that weight to that right hand. 90 00:03:40,125 --> 00:03:41,625 We want to bring it into the core, 91 00:03:41,625 --> 00:03:43,834 so I'm going to keep it nice and steady. 92 00:03:43,834 --> 00:03:45,667 Now this is a little bit of hard work here 93 00:03:45,834 --> 00:03:47,667 or a lot of hard work, rather. 94 00:03:49,083 --> 00:03:51,959 But if I'm just collapsing into my side body and my arm, 95 00:03:51,959 --> 00:03:54,125 then I'm not really getting the benefits of the posture. 96 00:03:55,166 --> 00:03:57,333 Now I'm going to take my left hand here, 97 00:03:57,417 --> 00:03:58,834 and I'm going to slowly guide, 98 00:03:58,834 --> 00:04:01,458 power of touch here, guide my rib cage open here. 99 00:04:02,834 --> 00:04:05,250 Finding an evenness in the lower body 100 00:04:06,667 --> 00:04:08,166 and the upper body. 101 00:04:08,166 --> 00:04:10,291 Now depending on how you feel in the neck here, 102 00:04:10,291 --> 00:04:13,000 we can look down, we can look straight forward, 103 00:04:13,000 --> 00:04:14,417 or if it feels like you have space, 104 00:04:14,417 --> 00:04:17,250 it feels comfortable, then we can slowly look up, 105 00:04:17,250 --> 00:04:20,917 Spiraling the heart up towards the sky. 106 00:04:21,000 --> 00:04:22,291 Take a deep breath in. 107 00:04:23,125 --> 00:04:24,417 And exhale out. 108 00:04:25,959 --> 00:04:29,125 When you're ready, press into the front ball joint 109 00:04:29,166 --> 00:04:31,333 of the big toe, press into the back foot, 110 00:04:31,250 --> 00:04:35,125 strong legs as we slowly come back up the way we came. 111 00:04:36,000 --> 00:04:39,041 Take a deep breath in and exhale, hands to the waist. 112 00:04:40,458 --> 00:04:41,875 Now to the other side. 113 00:04:41,875 --> 00:04:43,875 Right toes are going to turn in, 114 00:04:43,875 --> 00:04:45,250 left toes turn out. 115 00:04:47,458 --> 00:04:49,041 Lengthening down through the tailbone, 116 00:04:49,041 --> 00:04:50,792 tucking the pelvis a little bit here. 117 00:04:50,792 --> 00:04:52,208 Finding that length here. 118 00:04:52,208 --> 00:04:55,333 If you're not too sweaty here, you can take your thumbs and 119 00:04:55,333 --> 00:04:56,875 give yourself a little lift. 120 00:04:57,667 --> 00:04:59,750 This is a nice little adjustment here 121 00:04:59,750 --> 00:05:01,500 just to find that lift in the side body. 122 00:05:02,417 --> 00:05:03,667 Find that space. 123 00:05:04,333 --> 00:05:05,667 And then here we go, I'll inhale. 124 00:05:05,667 --> 00:05:07,583 Send my fingertips out like wings. 125 00:05:09,291 --> 00:05:10,500 Strong legs here. 126 00:05:12,458 --> 00:05:14,875 My front heel was in line with my back arch. 127 00:05:14,875 --> 00:05:16,458 Some people practice heel to heel, 128 00:05:16,458 --> 00:05:18,708 which I think is great too, nice wide base, 129 00:05:18,708 --> 00:05:23,625 but also as a little guide, I go heel to inner arch. 130 00:05:24,500 --> 00:05:26,000 Okay, so you can play with that, 131 00:05:26,000 --> 00:05:28,208 heel to heel or heel to inner arch in the feet. 132 00:05:29,166 --> 00:05:31,708 Spreading awareness through all four corners of the feet. 133 00:05:33,208 --> 00:05:34,625 Open the palms. 134 00:05:34,625 --> 00:05:36,875 Rotate the shoulders down. Deep breath. 135 00:05:37,834 --> 00:05:40,375 Exhale, keeping the shoulders where they are, 136 00:05:40,375 --> 00:05:43,750 palms come flat, and I dive in for another experience. 137 00:05:43,750 --> 00:05:46,208 Reaching now the left fingertips forward. 138 00:05:46,208 --> 00:05:48,041 Keeping this length in the left side body, 139 00:05:48,041 --> 00:05:49,375 I send my right hip out. 140 00:05:50,417 --> 00:05:51,750 Nice and slow here. 141 00:05:51,750 --> 00:05:53,750 In kids' yoga we do "I'm a Little Teapot" here. 142 00:05:53,750 --> 00:05:55,000 It's very precious. 143 00:05:56,750 --> 00:05:57,667 Taking your time. 144 00:05:57,667 --> 00:05:59,375 A lot of times we just kind of collapse 145 00:05:59,375 --> 00:06:02,166 into this posture, so here really reach. 146 00:06:03,875 --> 00:06:06,000 It's like Kate Winslet in Titanic here. 147 00:06:06,000 --> 00:06:07,875 And then sending it down. 148 00:06:07,875 --> 00:06:09,125 Honoring the crown of the head 149 00:06:09,125 --> 00:06:11,083 to the tip of the tailbone connection here. 150 00:06:11,083 --> 00:06:13,583 Again, I'm not collapsing in the left side body 151 00:06:13,583 --> 00:06:14,834 but keeping it nice and long. 152 00:06:14,834 --> 00:06:16,375 So what that may mean is you don't 153 00:06:16,375 --> 00:06:18,000 go down as far right away. 154 00:06:18,875 --> 00:06:21,834 Now I'm working the core here I'm gonna take my right hand, 155 00:06:21,834 --> 00:06:25,250 slowly guide the rib cage up. 156 00:06:25,250 --> 00:06:27,500 Spiraling the heart towards the sky. 157 00:06:27,500 --> 00:06:30,750 Again, not collapsing weight into the left fingertips here, 158 00:06:30,750 --> 00:06:32,834 but keeping it in my center. 159 00:06:35,000 --> 00:06:37,625 Pressing into my feet here, strong legs. 160 00:06:37,625 --> 00:06:40,250 In Sanskrit we call it sama, evenness, 161 00:06:40,250 --> 00:06:42,375 between the upper body and the lower body. 162 00:06:42,375 --> 00:06:44,041 Again, we can take the gaze down 163 00:06:44,041 --> 00:06:46,041 if that feels more comfortable in the neck. 164 00:06:48,333 --> 00:06:50,166 Draw the shoulders away from the ears. 165 00:06:50,166 --> 00:06:52,333 Nice, long, beautiful neck. 166 00:06:55,166 --> 00:06:59,000 If you can't really stand it here (laughs) 167 00:06:59,000 --> 00:07:01,125 at this moment, you can take a block 168 00:07:01,125 --> 00:07:02,583 and have it right here on the ground 169 00:07:02,583 --> 00:07:03,625 for a little bit of support, 170 00:07:03,625 --> 00:07:05,291 just bringing the earth up to you a little bit. 171 00:07:06,583 --> 00:07:09,166 Take a deep breath in, smile. 172 00:07:09,166 --> 00:07:10,917 And then exhale, from your feet, 173 00:07:10,917 --> 00:07:13,792 press in your feet, strong legs here as we come back. 174 00:07:14,959 --> 00:07:16,500 Soft in the fingertips. 175 00:07:16,500 --> 00:07:18,333 We take a deep breath in. 176 00:07:18,333 --> 00:07:20,959 And exhale, hands to the waist. 177 00:07:20,959 --> 00:07:22,333 Turn both toes in. 178 00:07:22,333 --> 00:07:24,000 Soften in the knees. 179 00:07:25,041 --> 00:07:27,166 And then hop it back to center. 180 00:07:27,166 --> 00:07:29,000 Just do it. Don't even think about it, do it. 181 00:07:31,708 --> 00:07:34,875 Okey doke, so that was Triangle Pose or Trikonasana. 182 00:07:35,834 --> 00:07:38,041 This pose is not easy at first. 183 00:07:38,041 --> 00:07:40,583 So go easy on yourself. 184 00:07:40,583 --> 00:07:41,417 Give yourself a break. 185 00:07:41,542 --> 00:07:44,417 If that was challenging for you, then right on. 186 00:07:44,417 --> 00:07:46,750 Great for the legs, great for the core, 187 00:07:46,959 --> 00:07:48,208 great for the back. 188 00:07:48,208 --> 00:07:49,708 A lot of benefits to this posture 189 00:07:49,708 --> 00:07:51,667 which I'll write about on the blog. 190 00:07:51,667 --> 00:07:53,875 Visit the website if you haven't visited the blog, 191 00:07:53,875 --> 00:07:55,417 visit the website, check it out. 192 00:07:55,542 --> 00:07:57,708 Subscribe to the channel if you haven't already, 193 00:07:57,708 --> 00:07:59,834 and sign up for the newsletter if that interests you, as well. 194 00:07:59,834 --> 00:08:01,458 And I will see you next time. 195 00:08:01,458 --> 00:08:03,041 Namaste. 196 00:08:03,041 --> 00:08:06,917 (upbeat music)