• Stand facing the long side of your mat with your feet about a leg distance apart.
• Turn your right foot out 90 degrees. Turn your left foot in about 45 degrees.
• Settle the pelvis. Feel your weight distributing evenly between the feet. Get a feel for your pelvis as a centre of stability and movement in your pose.
• Engage your legs, by softly lifting the kneecaps.
• Roll the right thigh out so the right knee is tracking in line with the centre toes of the foot.
• Lengthen through both sides of the waist.
• Draw your lower belly softly in and up.
• Raise your arms parallel to the floor, wrists level with your shoulders, palms face down.
• On an inhale, reach to the right extending your body over your right leg, shifting your hips towards the back of the mat. A gentle shearing movement. Turn the palms to face forward.
• On an exhale, bring your right arm down, placing your hand onthe inside seam of the leg. Ease the back of the hand mindfully down the leg until you find your edge and rest there. Be happy with where you are. In the classic expression of the pose, the hand is placed on the ground, cupped or flat.
• Open your heart, rotating your ribcage towards the ceiling. Stack your shoulders, one over the other.
• Raise the elbow over the shoulder, the wrist over the elbow. Explore the range of movement in your shoulder. You're working towards having the left arm pointing straight up to the ceiling, palm facing forwards.
• Lengthen through the sides of the neck, keeping your neck in line with your spine. Look straight ahead. Tuck the chin slightly. For a challenge, turn to gaze up, towards your left hand.
• Keep your face relaxed and breath gently.
• Keep pressing through the feet... extending through fingertips... extending through crown of the head... rotating your ribcage.
• To come out, soften the front knee, press your feet firmly into the floor and lift up, reaching your left arm up as you come back to standing straight.
• Take your feet parallel. Neutralise your stance. And repeat on the other side.
Beginners tips • Place your hand on a block on the inside or outside of the foot depending on what feels best for your body, to keep both sides of your waist long.
• Press firmly through the feet to help your upper body feel lighter (the press-rebound effect).
• Strengthens the legs and back. • Stretches inner thighs, hamstrings, calves, spine, shoulders, chest and opens hips. • Energizes, balances and improves focus. • Stimulates abdominal organs.
Watch out for...
• Keep a micro-bend in the knee that you are bending towards and avoid placing your hand directly on the joint.
• If you have neck issues, you can choose to look down to the floor.
Variations • For an extra core challenge lift your bottom arm parallel with the floor instead of resting the hand on your leg, stay here for 5 breaths. • Triangle pose can be taught differently depending on the teacher and style of yoga. Try out different positioning of the feet to feel what works best for your body.