Yoga · 5-8 breaths
Standing forward fold
Fold forward from the hips to stretch the back of the legs and spine and release a tired mind.
Read more All yoga
Standing poses
Triangle pose
A standing side stretch that lengthens the sides of the body, opens the hips, and strengthens the legs.
- Sanskrit name
- Trikonasana
- Level
- Easy
- Hold / duration
- 5 breaths each side
- Best for
- Flexibility, hips, and side body
How to do it - step by step
- 1
Stand with feet wide apart, the right foot turned out and the left slightly in.
- 2
Raise both arms to shoulder height, palms down.
- 3
Reach your right arm out over the right leg and tilt from the hip.
- 4
Rest the right hand on the shin or a block and extend the left arm up.
- 5
Look up at the left hand if comfortable and hold for 5 breaths.
- 6
Rise on an inhale and repeat on the other side.
Benefits
- Stretches the hamstrings, hips, and sides of the torso.
- Strengthens the legs and core.
- Improves balance and posture.
- Opens the chest for easier breathing.
Precautions - who should be careful
- Keep the legs straight but the knees unlocked.
- Avoid with low blood pressure, neck problems, or headaches; look down instead.
- Never twist or collapse the chest - keep the body in one plane.
Easier and deeper versions
- Easier: rest the lower hand on a chair seat or thigh.
- Deeper: reach the lower hand to the floor behind the front foot.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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