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Trikonasana Part 2: Your Sacroiliac Joint
In this post, we will explore Trikonasana (Triangle Pose) with a cue that connects the forward leg psoas with the back leg glutes, thus stabilizing your pelvis.
First, take a quick look at the cue from my previous post on co-contracting the psoas and quads of your forward leg. Engage the forward leg psoas and quads and then add contraction of the rear leg gluteus maximus (and quadriceps) as shown below in figure 1.
( Figure 1 left: Co-contracting the psoas and glutes in Trikonasana.)
The psoas creates a force that tilts the forward leg side of the pelvis (hemipelvis) forward (anteversion) while the gluteus maximus creates a retroversion force on the back leg side hemipelvis. You will feel how combining these opposing forces creates stability. Figures 2 and 3 below illustrate this concept.
( Figure 2: The opposing forces of the glutes and psoas and the posterior SI ligaments stabilizing the pelvis.)
( Figure 3: Opposing forces of the psoas and glutes and the anterior SI ligaments stabilizing the pelvis )
( Figure 4: The ligaments of the sacroiliac joint.)
Click here for more information on the sacroiliac joint.
Engage the muscles that create the form of the asana and the asana will emerge, along with its benefits.
Read Part 1 of Dr. Ray Long's Trikonasana series here: Trikonasana Part 1: How to Activate Your Psoas and Quads in Trikonasana.
Read one of Dr. Ray Long's most popular articles-Yogic Deep Breathing: How the Diaphragm Works.
Study Yoga For Every Body: How to Adapt Poses for Different Situations and Conditions and Purposes-a course from YogaUOnline and Olga Kabel.
Reprinted with permission from Daily Bandha.
Illustrations by the Daily Bandha.
Author Ray Long MD, FRCSC is a board-certified orthopedic surgeon and the founder of Bandha Yoga. Ray graduated from The University of Michigan Medical School with post-graduate training at Cornell University, McGill University, The University of Montreal and Florida Orthopedic Institute. He has studied hatha yoga for over twenty years, training extensively with B.K.S. Iyengar and other leading yoga masters.
3d Graphic Designer / Illustrator Chris Macivor has been involved in the field of digital content creation for well over ten years. He is a graduate of Etobicoke School of the Arts, Sheridan College and Seneca College. Chris considers himself to be equally artistic and technical in nature. As such his work has spanned many genres from film and television to video games and underwater imagery.