Triangle Pose

UtthitaTrikonasana

Triangle is a powerful standing posture that opens your hamstrings, hips, side body, and chest muscles while toning your legs.

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Step By Step

From a standing position, step your feet about 3.5 feet apart (you can step longer if you need). Turn your right foot out 90 degrees and keep your left foot pointing directly forward. Firm your legs and engage your thighs.
Extend and lift your arms out wide to shoulder height. Reach and extend your torso towards the right as you bend from your hips. Pivot your arms to bring your right arm down and your left arm straight up. You can place your right hand on the floor, a block, or lightly on your shin. Continue to lengthen both sides of your torso and engage your legs. Be mindful not to hyperextend your front leg.
Keep both of your shoulders stacked and your chest open. You can keep your head in a nuetral position or look up towards your left hand.
Stay here for several breaths. To release, return to an upright position and step your feet together. Repeat on the other side.

Variations

abs strengthener

Benefits

Strengthens leg, thigh, and upper back muscles
Stretches hamstrings and increases hip mobility
Lengthens spinal and intercostal muscles
Improves focus and balance

Contraindications

Neck injury
Hamstring injury
Low blood pressure

Modifications

You may place your bottom hand on a block to help lengthen your spine and side body
If balance is an issue you can practice this posture against a wall to help stabilize you
If you have a neck injury or neck pain, you can modify this posture by looking towards the floor or straight in front of you

Chakras

Triangle Pose balances the Sacral Chakra (Svadhisthana) and allows one to feel more creative, connected, passionate, and calm. This posture can also help balance emotions as the Sacral Chakra is the seat of our emotions.