Yoga Practices for Pregnancy: Supporting Your Foundation (workshop four)

In my previous post, we explored Marjaryasana/ Bidalasana (Cat/ Cow) and considered some modifications so that it provides greater comfort during pregnancy as a woman’s body continues to change.

This week, we explore ways we can create a stable foundation. In standing postures, our focus starts with our feet. We focus on grounding down through three points of contact: the centre of our heel, the base of our big toe and the base of our little toe. When we push down evenly, it initiates support through the arches and sets up healthy alignment patterns that affect the knees, hips, and beyond. Even-grounding can counteract tendencies for collapse and distributes force and gravity through each pose; it is crucial to a healthy body and efficient asana. This blog unpacks how to move into Trikonasana (Triangle Pose) with awareness brought to your foundation. 

TRIKONASANA: TRIANGLE POSE

Trikonasana (Triangle Pose) can be a wonderful pose to strengthen your legs and lower back and open your hips and shoulders.  Your legs form the sides of the triangle and these sides meet at the pelvic floor, the muscles at the base of the pelvis. You may feel more steady and grounded as you practice and focus on this triangular shape.

HOW TO PRACTICE

From a Warrior II position, straighten through your front knee, maintaining a slight microbend to protect the joint and prevent it from locking out.

Ground down through your front big toe mound to anchor you to the earth. Both feet press firmly into the ground to maintain a stable foundation.

Engage the muscles in both legs, activating your adductors – the muscles of your inner thighs, and lift your knee caps. 

Roll your back hip forward, then generously lean your torso towards the front of the room. 

Place the palm of your leading hand onto a block, or connect the back of your hand to the inside seam of your front leg.

Opposite arm extends up towards the ceiling, fingers spread wide with your palm facing the same direction as your torso. 

To come out of the pose, engage your core by drawing baby back in towards your spine, bend through your front knee and push your front foot firmly into the earth to help draw you back up to Warrior II. 

NOTE: As your centre of gravity is changing, you could try Trikonasana against a wall for support, especially if you feel unstable holding this pose.

See the video, below, for a more thorough demonstration of how to settle into and exit out of this shape.

TAKE A LOOK

How do you feel after practising Triangle Pose? Where did you experience the most opening in this shape? What muscles were working hard to hold you in this shape? Did you prefer working with or without a block under your palm? Why/ why not?

How you approach this shape may change day-to-day. The most important thing is that you feel comfortable and listen to your body, making sure that you stay within your limits. Stability in this shape all starts with your foundation – your feet, legs and then higher up the chain. Using props, such as a block or a wall, may offer more comfort and confidence. Exploring alternative ways of approaching this shape can be fun and encourages you to keep moving. 

~*~

Triangle Pose is frequently featured in yoga sequences at Estuary Yoga Space. If you’re curious to experience this pose with other like-minded yogis, come along to a class -myself, or any of our teaching team, will be glad to offer support where it’s useful for you.

You can contact me via email, Instagram, or come along for a class at Estuary Yoga Space:

Thursday 7:30 – 8:30am – Vinyasa

Friday 6:00 – 7:15pm – Harmony (a blend of Vinyasa and Yin)

E: juliarosegribble@gmail.com

IG: @yogawithjuliarose