Trikonasana: October Yoga Pose of the Month


Stretches ankles, legs, hips, hamstrings, shoulders and spine; opens chest, engages and strengthens abdominals, spine and back

Triangle (Sanskrit:  Trikonasana)

  • Begin in Mountain with feet hip distance. Step left foot back with front heel to back arch alignment. Root the back edge of your left foot into the ground/floor/mat. Torso is tall and crown of head is reaching towards the sky with hands on hip creases.
  • Extend arms so they are parallel to floor with palms facing down. As you inhale, reach front arm forward like someone is pulling you, cutting in at front hip crease. Make sure you don’t lock out your front knee. A micro-bend in that leg works nicely.
  • With core engaged, begin to reach your right fingers for a block located on the outside of right ankle or you can use your leg as a prop. To do so, place your right fingers on either the thigh or lower right leg without locking the knee. Your left arm is reaching up to sky and chest is open to side and top shoulder is open. Your body should feel as if it is between two panes of glass.
  • Gaze can look down, out or up. Keep equal weight in both feet while tucking hips forward. This is a great pose to do against a wall.
  • Breathe and hold for 3-5 breaths. Repeat on other side.

Namaste – The light within me honors the grace and wisdom within you.


About Author

Celeste Cooper

Wellness & Fitness Manager

Celeste has been in the science, health and wellness field over twenty-five years. She began as a research chemist with a concentration in genetics and nutritional biochemistry. After working in the medical field, she saw the need to follow a path of proactive wellness and prevention. After receiving her Masters in Health Education, she ventured into the mind/body world receiving training in Mindfulness-Based Stress Reduction and Yoga. Shortly after, she received the 2003 Wellness in the Workplace Award for a large health system in the state of Virginia. In 2004, Celeste joined SAS Institute, Inc. and continues to be passionate in her position overseeing Wellness and Fitness. She believes curiosity and collaboration bring insight and new ideas which bring out the best in everyone from team members to those who are making healthy lifestyle changes. Believing that the body knows how to heal if given the proper tools, Celeste earned certifications in Aromatherapy and Essential Oils, Classical Chinese Medicine and Homeopathic & Naturopathic Medicine. She earned her Doctor of Naturopathy degree in 2020. Celeste is a published author and practices what she preaches and teaches. She is a nationally recognized Master Certified Health Education Specialist (MCHES) and has advanced certificates in Integrative and Functional Nutrition, Genetics and Genomics. She is an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Functional Medicine Certified Health Coach (FMCHC) and Certified Yoga Therapist (CYT).

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