Step by step 

• Stand facing the long side of your mat with your feet about a leg distance apart. 

• Turn your right foot out so your toes are pointing to the top of the mat and turn your left toes in, about 45 degrees. Feel stable through both legs. 

• Engage your legs and roll the right thigh out so the right knee is in line with the 2nd or 3rd toe. 

• Lengthen through both sides of the waist, draw your lower belly in and up and lift your arms parallel to the floor. 

• Fold at the hips, tilt your pelvis over your right thigh as you reach to the right extending your torso over your right leg.  Pivot your arms and bring your right arm down, placing your hand either on the leg, the floor or a block. Rotate your ribs towards the ceiling. 

• Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forwards 

• Rotate your entire torso up, not just your chest. Think about beginning the rotation from the abdomen, then rib cage, then chest and shoulders. 

• Lengthen through the sides of the neck, keeping your neck in line with your spine. You can look up, at the side wall, or down at the floor: whichever position creates ease in the neck and facial muscles. 

• To come out press your feet firmly into the floor, inhale and reach your left arm up to the ceiling as you come back to standing straight. 

• Pivot your heels and repeat on the other side.  

Benefits of Triangle pose

• Strengthens the legs and back. 

• Stretches inner thighs, hamstrings, calves, spine, shoulders, chest and opens hips. 

• Energizes, balances and improves focus.

• Stimulates abdominal organs.  

Pay Close Attention 

• Allow your back hip to roll forward and down a bit to maintain ease in your SI joints

• Keep a micro-bend in the knee that you are bending towards. Do not place your hand against your knee.

• If your neck is weak or sensitive, look to the side wall or down to the floor. 

• If shoulder injury, keep the top hand on the back hip and the elbow bent and lifting up, OR keep this arm straight and reach back towards your hip.

Cautions/Contraindications

• Exercise caution practicing this posture after hip surgery. Use a shorter stance between feet, a slight bend in the front knee, and less external rotation in the front leg (once cleared by your doctor to return to Yoga practice.)