Kripalu Yoga Posture Clinic: Triangle

Posted on July 18th, 2012 by in Yoga

Welcome to the Kripalu Yoga Posture Clinic, week eight! Here, Devarshi Steven Hartman, Dean of the Kripalu School of Yoga, and Jovinna Chan, Assistant Dean, share sound tips to help your Triangle pose soar. These clips can be enjoyed independently or as a series for a complete practice, once they’re all published. Come back every Wednesday for this 12-week series. Enjoy!


  • Lynyog

    First let me say that I LOVE Kripalu Yoga. I have taken numerous workshops there. I have been a CYT for 13 years and I just wanted to say that about 10 years ago I stopped teaching students to REACH before dropping their arm down in Trikonasana.  I actually suffered an injury that lasted for over 3 years from being stretched out before I dropped down.  This injury happened with a Kripalu teacher.  My SI joint ligament popped and the pain began.  This is more common in women who have had children.  Years of therapy, pain and then finally I found Prolotherapy that helped to re-tighten my ligament.  Talking to my teacher that certified me (a former Kripalu master teacher) I now teach students to drop their hip down, like pouring from a tea pot, instead of reaching.  The tip of the pelvis keeps you safe.  This has made all the difference in the world in my body.  I usually don’t comment on these clips, however I felt this one was important.

    • Ksk1126

      Thank you for taking the time to comment.  I have also have issues with my SI joint ligament doing yoga and am always seeking pose modifications to prevent this injury.

  • KripaluEditor

    Thanks for the comments and tips. It is very important to incorporate modifications if you have any concerns in this pose.
    I am going to chat with a couple of teachers here at Kripalu to see if they have any further recommendations for modifying in Triangle. Stay tuned!
    —Kim from Kripalu

  • Jovinna

    Thank you so much for offering your experience of trikonasana and also directions of how to get into trikonasana differently from what was offered in the video.  I love the image that you offer ( “like pouring from a tea pot”) because that was the action I was hoping to convey when I gave the cue “press the back hip away as you glide the front arm forward lengthening the sides of the torso (especially the lower side as there’s a tendency to squeeze the lower side).” In order to lengthen the torso forward, the hips do need to tilt, and the front hip acts like a hinge, so there will be some flexion of the spine.  The cue of drawing the sacrum toward the back heel as you enter and sustain the pose can help stabilize the SI joint.  ~ JovinnaAlso, students with a risk or history of SI injury may prefer not to open the hips quite so far before entering the pose. Deeply opening the hips (like you’re “between panes of glass”) before entering the pose significantly limits the potential of the pelvis to “tip like a teapot” and may redirect the action into the SI joint. By opening the hips less initially, a student may be able to enter the pose with greater ease, and then once the bottom arm has support, the body is freer to safely experiment with opening the hips more because the spine and pelvis are now bearing less weight. A shorter stance may also lend some freedom to the tilt of the hips, though the bottom arm would then find its support higher up, perhaps on the thigh or a chair. There are so many useful inquiries in trikonasana, and we’re thrilled that discussion is opening up about the many paths into this pose! ~ Sam Chase