Triangle pose is one of my favorite poses. Like many runners, I have exceptionally tight hips and hamstrings. Triangle Pose helps with this! But doing it correctly prior to moving on to more advanced poses is important.
Benefits of Triangle Pose
- Promotes flexibility of hip and hamstring muscles
- Assists with spine flexibility in side-bending position
- Strengthens legs and core muscles
- Encourages an open position of your chest and shoulders
- Improves balance
How to do Triangle Pose correctly:
- Begin in Mountain Pose. Inhale.
- Exhale. Step backwards with one foot while bending your front knee ~45-90 degrees (whatever you are able to tolerate). Point your toes on your back foot outwards ~30-45 degrees. Inhale.
- Exhale. Extend your hands in front of you/behind you at heart-level. Your hand on the same-side as front foot reaches forward toward the top of your mat. Your hand on the same-side as your back foot reaches behind you.
- Inhale. Straighten your front knee.
- Exhale. With your front hand, reach forward as far as your can. (Note: this is the step where the majority of people I work with “rush”. Take your time to fully reach forward with your front hand). Then, lower your front hand towards the floor while side-bending at your hips. Simultaneously, lift your back hand towards the ceiling.
- Take a few cycles of breath here while deepening your positioning into the pose. Please feel free to place your bottom hand on a block to lessen the intensity of the stretch, and provide support to your arm.
- When ready to come out of the pose: Inhale. Lift your torso while returning your arms to heart-level. Again, your hand on the same-side as your front foot reaches forward. Your hand on the same-side as back foot extends behind you. Bend your front knee ~45-90 degrees once again. Exhale to enjoy a brief stretch in Warrior 2 Pose 🙂
- Inhale. Lift your back heel to point your toes toward the top of your mat while simultaneously reaching arms above your head.
- Exhale. Step your back foot forward and return to Mountain Pose.