Triangle pose

3 × 20-30s c/u  ·  Equipment: No equipment

Muscle groups: Core & abs · Legs & glutes

How to do triangle pose

1. Place your feet about 120 cm apart with the right foot turned 90 degrees and the left turned about 15 degrees inward.
2. Extend your arms into a T at shoulder height and engage the core.
3. Lengthen the torso over the right leg, sliding your right hand down the leg as far as you can with a straight back.
4. Keep the right leg straight and open the chest slightly toward the ceiling without collapsing the side.
5. Rest the right hand on your shin, a block, or the floor, and reach the left arm up.
6. Hold for 20-30 seconds with calm breathing, then return to center under control.

Mistakes to avoid

• Do not round your back to go lower; the pose is a lateral stretch that begins at the hip.
• Do not push your hip back or let it sag; keep the side long and the core engaged.
• Do not lock the knee hard; keep it active to protect the joint.
• If your neck feels strained, look forward instead of turning your head up.

Progression

• Start with your hand on the shin or a block and hold 20-30 seconds per side.
• Once you feel stable and stretched without discomfort, lower the hand to the floor outside the foot.
• To progress, extend the hold to 45 seconds and practice transitions between Triangle, Forward Fold, or Warrior II to improve control.