Balance
Fallen Triangle Pose
Patita Tarasana
From a three-legged downward dog, the raised leg sweeps under the body and extends to the opposite side while the hip lifts, creating a dynamic lateral stretch with one hand and one foot on the ground.
- ·Opens the chest and hips
- ·Strengthens arms and core
- ·Improves lateral flexibility
Instructions
- 1Begin in Downward-Facing Dog with your feet hip-width apart and hands firmly pressing into the mat.
- 2Lift your right leg high into Three-Legged Dog, then sweep it under your body toward the left side.
- 3Lower your right hip toward the floor as you rotate your torso open to the left, stacking your hips.
- 4Extend your right arm overhead toward the top of the mat, creating a long diagonal line from fingertips to feet.
- 5Press the outer edge of your right foot into the mat and activate your core to stabilize the pose.
- 6Keep your left hand grounded beneath your left shoulder to support your upper body weight.
- 7Hold for 3-5 breaths, then return through Three-Legged Dog and repeat on the other side.
Contraindications & precautions
- ⚠Shoulder injury or instability — avoid placing full weight on the supporting arm and consider skipping the pose entirely.
- ⚠Wrist pain or carpal tunnel syndrome — the extended wrist-bearing position intensifies compression in the joint.
- ⚠Hip or sacroiliac joint dysfunction — the lateral hip drop creates significant torque on the pelvis and lower back.
Videos containing this pose
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