Triangle is an expansive pose which stretches the body in all directions! All your major joints are at work in this pose, including taking your spine into a deep side bend and opening through your shoulders and hips. It can feel challenging to work with straight legs in the pose, especially in your front leg. Engage strongly through your quadricep (thigh) muscle to straighten your leg.
How to get into the pose:
From Mountain pose (Tadasana) inhale to Extended Mountain pose then exhale to step your feet wide.
Bring your arms to shoulder height with your palms facing forward.
With your heels in line, or front heel in line with back arch, turn your right foot to 90 degrees / 12 o’clock and your left foot inwards.
Inhale to draw your spine upwards and then reach forward with your right arm to the side keeping it parallel to the floor. At the same time keep your left hip drawing back. The reach comes from the hips, not from the waist.
When you have reached forward as far as you can, exhale and reach your right arm down and reach your left arm up. Aim for 6 o’clock (perpendicular) arms. Your right hand might come to your foot but if not, let it rest lightly on your shin or knee. Don’t let the ribcage drop in order to reach lower
Draw your left hip and shoulder back. Look up if it feels ok for your neck.
Inhale to come up and release the pose
Repeat on the left side.
Remember to create the balance between effort and ease in your pose.
How long to stay in the pose:
Five to ten breaths
Top hand fingers if you can
Bottom hand fingers
Modifications you can take to make this pose more accessible:
Use a block under your hand if it’s not yet possible to reach down towards the shin or ankle
Contraindications / Cautions:
If you have high blood pressure, look down rather than up
If you have neck problems, keep your neck neutral (in line with the spine) rather than turning the gaze