September: Triangle

Triangle, or Trikonasana, has numerous benefits for the body, top to bottom; that’s why it is the peak posture in our 26 & 2 series. It stretches the hamstrings, groin and hips while also building strength in the thighs, hips, knees and back. Not to mention what it does for the upper body! Triangle is great for opening the chest and stretching out the shoulders and neck, all while strengthening the core. It can help with the reduction of stress and aid digestion as well. I will go over a few different variations for you to try.

Bent Leg Triangle:

  1. With your arms stretched out to either side of you, step your feet 4 feet away from each other so your ankles are below your wrists.

  2. Turn your right foot 90 degrees to the right so it is pointing to your right and your heels stay in line with eachother.

  3. Bend your right knee so that it makes a 90 degree angle between your thigh and your shin and your thigh become parallel to the ground. You can bounce it up and down a few times to warm up your hip and go deeper but then stop and hold your leg in the 90 degree position. Your knee should be directly over your ankle.

  4. Lock out your left leg by engaging your thigh and your left glute.

  5. Tighten your core and move your straight arms to the right so that your right elbow touches the inside of your right knee pointing to 6 o’clock and your left arm is stretching up to the ceiling pointing to 12 o’clock. Your body should be in a straight line all the way from your left armpit to your left foot so make sure you keep your hips in line with your bent knee.

  6. Press your right elbow to the inside of your right knee, pushing your knee back without resting your elbow on top of the knee. While doing this push your left hip forward.

  7. Graze your right toes with your right hand fingertips. Do not put pressure on the floor with your hand; You are holding yourself up with your core muscles.

  8. Turn your head up towards the ceiling and look at your left fingertips.

  9. Continue to stretch your arms apart in opposite directions while slightly twisting your left shoulder back to open your chest.

  10. If you want to go for the bind, reach your left arm behind your back and grab your right hand between your legs.

  11. Hold for a few breaths, come out the same way you went in and try it on the other side.

Straight Leg Triangle:

  1. With your arms stretched out to either side of you, step your feet 4 feet away from each other so your ankles are below your wrists.

  2. Turn your right foot 90 degrees to the right so it is pointing to your right and your heels stay in line with eachother.

  3. Lock out your legs by engaging your thighs and your glutes.

  4. Tighten your core and move your straight arms to the right placing your right hand in front of your right foot pointing to 6 o’clock and your left arm is stretching up to the ceiling pointing to 12 o’clock. Your torso should be parallel to the floor.

  5. Turn your head up towards the ceiling and look at your left fingertips.

  6. Continue to stretch your arms apart in opposite directions while slightly twisting your left shoulder back to open your chest.

  7. If you want to go for the bind, reach your left arm behind your back and grab your right hand between your legs. Keep holding your body to the side using your core so that the left side of your body is parallel to the floor.

  8. If you want to go for the twist, you can place your left hand in front of your right foot so that your right arm is stretching up to the ceiling and are facing behind you.

  9. Hold for a few breaths, come out the same way you went in and try it on the other side.

We love seeing your progress!

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