Previously published November 29, 2014 on Yogamattes blog.
[SI joint injury frequently intersects with other causes of low back pain, such as bulging discs, arthritis, and muscular strains; these guidelines are also appropriate for injuries to low back, pelvis, & hips.]
Previous posts in this series: SI Joint Dysfunction (Intro), SIJ & Yoga Practice, SIJ & Yoga: Key Points, SIJ & Yoga: Half Moon, SIJ & Yoga: Backbend, SIJ & Yoga: Hands to Feet
The Bikram method yoga Triangle Pose (Trikonasana) is different than Triangle in other styles of yoga – the set-up is similar to Warrior II (Virabhadrasana), and when the arms move into position (up and down, like 12:00 and 6:00 on a clock face), it is a posture of strength and balance.
Face the mirror. Bring arms over head. Take a large step to right, at least four feet. Bring arms to parallel. Turn right foot out until inside of foot is parallel to mirror. Keep left foot straight, toes pointing at mirror. Inhale, bend the right knee and sit down until leg is an “L” & right thigh is parallel to floor. Don’t lean forward, don’t push out bum behind you. Weight should be evenly distributed and balanced. Spine should be straight up and down, arms parallel to floor. Inhale and move both arms (windmill the arms) to bring the right elbow to the bent knee and the other arm reaching up to ceiling. Do not bend at the waist to bring the right arm down – tilt the whole upper body as you slide the elbow down to the knee. The left side of the body should be close to one straight line. Turn the head to look towards the ceiling, chin at the shoulder. Continue reaching up and reaching down to stretch the arms. Check alignment of hips & knees, correct by bringing top hip forward and bringing bent knee back, if necessary. Slightly turn or twist the upper body back. Come out of right side posture by coming back to set-up: bring arms back to parallel, spine straight, right legs straight. Reverse the movements to do the left side. Come back up to center again, arms back over the head, bring right foot back to left foot, arms down to the side.
For the injured student, there is a lot to work on here: