Triangle (hold)

Trikonasana

Yogaeasytimedno equipment

With straight legs in a wide stance, front foot pointing forward and back foot slightly in, the torso tilts sideways over the front leg from the hip, lower hand flat on the floor beside the outer (little-toe) edge of the front foot (or on the shin/ankle), top arm straight up so both arms form one vertical line, chest open to the side.

How to do it

1. Stand sideways with feet about 1 m apart; turn the right foot out 90 degrees, the left foot in about 15 degrees; right heel in line with left arch, both feet flat.
2. Extend the arms horizontally at shoulder height.
3. Keeping both legs straight, reach the torso to the right over the right leg, hinging at the right hip so the torso tilts sideways (not forward).
4. Place the right hand flat on the floor just outside the right foot (little-toe side), level with the foot: wrist by the heel, fingers toward the toes, not ahead of them (easier: hand on the shin or ankle); raise the left arm straight up, both arms in one line.
5. Chest and hips stay open toward the camera; turn the head to look up at the left hand (or forward).

Muscles worked

adduttori, quadricipiti, femorali, obliqui

Workouts that use it

• Ashtanga primary series