Standing
Triangle Pose
Trikonasana
The archetypal standing pose of yoga. Feet wide apart, one hand reaches toward the floor, the other arm extends to the sky, stretching the entire side body while keeping both legs straight.
- ·Stretches hips and hamstrings
- ·Strengthens legs
- ·Opens the chest
- ·Stretches the side body
Instructions
- 1Stand with your feet wide apart, about one leg-length distance, and turn your right foot out 90 degrees and your left foot slightly in.
- 2Extend your arms out to the sides at shoulder height, keeping them parallel to the floor.
- 3Inhale to lengthen your torso, then exhale and reach your right hand forward over your right leg before lowering it to your shin, ankle, or a block.
- 4Stack your left arm vertically above the right, opening the chest toward the ceiling.
- 5Ground through the outer edge of your back foot and press the feet actively into the earth.
- 6Gaze up at your top hand, or keep the neck neutral if that creates tension.
- 7Hold for five breaths, then inhale to rise and repeat on the left side.
Contraindications & precautions
- ⚠Low blood pressure — holding the lateral bend with the head lowered can cause dizziness upon rising.
- ⚠Neck injury or cervical herniation — looking up at the raised hand puts strong rotation on the cervical spine.
- ⚠Recent knee ligament injury — the deep external rotation of the front leg stresses the knee joint when alignment is compromised.
