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Triangle Pose

Trikonasana

Loads the adductors and side body in a lengthened position — hip and trunk mobility you can actually control.

DIFFICULTY
Intermediate
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Adductors · Obliques · Hamstrings
ALSO WORKS
Lower back · Glutes
HOW TO DO IT
  1. 01From a wide stance, turn the front foot out and keep the back foot slightly turned in.
  2. 02Reach forward over the front leg, then hinge sideways from the hip.
  3. 03Rest the bottom hand on the shin or a block — never on the knee.
  4. 04Stack the top shoulder over the bottom and extend the top arm up.
  5. 05Hold 45 seconds each side.
COACHING CUES
  1. 01Hinge sideways from the hip, not by bending the spine.
  2. 02Use a block — reaching the floor is not the goal.
  3. 03Open the chest towards the ceiling.
COMMON MISTAKES
  1. 01Rounding through the side body to reach lower.
  2. 02Locking the front knee hard.
  3. 03Putting the hand directly on the knee joint.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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