Trikoṇa Sāraṇī

Trikoṇa sāraṇī or the Triangle series is practised on the first lunar day (prathama) of both brightening phase (śukla pakṣa) and fading phase (kṛṣṇa pakṣa) of the moon cycle. It is the ideal series for resuming practice after the day of physical rest which occurs on new moon (amāvāsya) and full-moon (paurṇamī). This series include the classics of haṭha-yoga combined with some very original poses and movements. It includes standing, kneelling, seating and supine poses. It is a flowing and dynamic sequence enriched which numerous active-cleanses (kriyā-śuddhi) These like hastrika and kapālabhātī harmoniously combined with the movements, poses and bandha like māha-bandha). It is very balanced and complete series but it is meant to enhanced in particularly the mobility and flexibility of  the iliopsoas muscles.

Anatomical Focus

.The main anatomical focus is anterior stretch (agra-dairghya) and tejaskara (core-strength). Major anatomical focus: hip-flexor (psoas major and iliacus), rectus femoris. Antagonistic muscles: glutei, biceps femoris, gastrocnemius.

The Iliopsoas is  the join of the psoas and the iliacus muscles. These two muscles which generate separately in the abdomen merge in the thighs to become the strongest flexor of the hip. They also work together to join into the femur at the lesser trochanter. The iliopsoas muscle is supplied by the lumbar spinal nerves L1-3 (psoas) and parts of the femoral nerve (iliacus). 

Benefits

Due to the modern sedentary life-style it is very common to find individuals who suffer of poor mobility and/or weak of the iliopsoas muscles. Poor mobility and flexibility of riliopsoas muscles results not only in  difficulty of movements but it also contributes tilting  the hip and create stress and pain on the lower back (anterior tilt). On other head weakness of the iliopsoas muscles contributes to   “flat back” posture and weakness of of legs and abdominal muscles (posterior tilt).

Trikoṇa sāraṇī is an excellent series for opening the whole body while also strengthening the iliopsoas muscles.. It can help in gaining correct posture for standing, walking, and running.Besiee the physical benefit it also boost the natural process of detoxification which help in regulating body metabolism. 

Sequencing

Trikoṇa Sāraṇī is the first Series you learn in Module 1 of Navakaraṇa Vinyāsa Hṛdayam. This series includes 4 sequences:

– warm-up: Trikoṇa upakrama (Triangle pre-sequence)

– opening sequence: Trikoṇa krama (Triangle sequence)

– main sequence: Ūstra krama (Camel sequence)

– closing sequence: Hala Krama (Plough sequence) 

Before you join the lead class learn the deconstruction of these sequences.