Triangle Pose
A lateral trunk stretch in a wide-stance position with one hand reaching toward the ankle and the other arm extended to the ceiling. Triangle pose simultaneously stretches the lateral hip, IT band, thoracic lateral flexors, and shoulder girdle.
How to do it
- 1
1. Stand with feet wide apart, about 3-4 feet distance, with toes pointing forward or slightly outward.
- 2
2. Turn your right foot out 90 degrees and align your right knee over your ankle.
- 3
3. Inhale to lengthen your spine, then exhale as you hinge at the hips, lowering your right hand toward your right shin or ankle.
- 4
4. Simultaneously extend your left arm toward the ceiling, stacking your shoulders and creating one long line from your left hand to your left foot.
- 5
5. Keep your chest open and gaze upward or forward, maintaining a neutral neck position.
- 6
6. Hold this position while breathing deeply, then return to center and repeat on the opposite side.
Benefits
- Reduces lateral flexor tightness and improves thoracic mobility for better upright posture
- Relieves IT band and lateral hip tension that contributes to postural imbalances and knee pain
- Opens the shoulder girdle and chest, countering rounded-shoulder posture from desk work
Common mistakes
- Rounding the spine or collapsing through the chest instead of maintaining a long, extended torso throughout the hold
- Allowing the front knee to cave inward or extending it past the ankle, reducing hip and IT band stretch effectiveness
- Forcing the bottom hand all the way to the floor; reaching to the shin or block is safer and maintains proper spinal alignment
Target areas
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