Triangle (Bikram)

The deep, bent front knee is the defining feature here, and it's easy to lose under the added twisting and reaching demands. The front thigh reaching parallel to the floor should stay stable and weight-bearing throughout, with the twist and reach happening from a genuinely strong base rather than a knee that's straightened out to make the twist easier.

To combine a deep standing lunge with a twist and reach, building leg strength alongside spinal rotation.

1. 1From a wide stance, turn the front foot to face forward, back foot turned in.
2. 2Bend the front knee deeply, until the thigh is close to parallel with the floor, similar to Warrior II.
3. 3Bring the front elbow to rest against or near the front knee, palm facing down or forward.
4. 4Reach the back arm straight up, rotating the chest open toward the ceiling.
5. 5Turn the head to look up toward the top hand, chin toward the shoulder.
6. 6Hold, keeping the front thigh's depth stable throughout the twist.

Instead of searching for the “correct” position, notice:

• •Front knee stays bent to parallel throughout, not straightening out to accommodate the twist.
• •Front knee tracks over the front ankle, not collapsing inward under the added rotation.
• •Chest rotates open toward the ceiling, driven from the ribs and belly, not just the shoulder.
• •Back leg stays active and engaged, not passive.

The exhale supports the rotation here, same as in the other standing twists. Let it deepen the twist incrementally rather than forcing a bigger rotation on a held breath.

The front knee is worth close attention. Because this pose asks for both a deep bend and a twist simultaneously, it's common for the knee to straighten slightly as students focus their attention on the rotation instead. Cueing "keep the thigh parallel" while the twist is happening usually catches this before it becomes a habit.

Reflect after practising:

• •This pose is not the same shape as the straight-leg Triangle Pose earlier in this practice, even though the name is similar. Let go of comparing the two.
• •The front thigh working hard through the whole hold is expected. That's the leg strength piece of this particular pose.

Rather than mistakes, you may notice:

• •Build comfort in the deep lunge position alone first, without the twist, to ensure the front thigh can sustain a parallel bend before adding rotation.
• •Practice the twist itself in a simpler standing position first, to build the spinal rotation pattern independently.

• •A shallower front knee bend for beginners, deepening gradually as strength builds.
• •Front hand resting on the front thigh instead of near the knee, for a gentler twist.
• •Gaze kept forward instead of turning up toward the top hand, for anyone with neck sensitivity.

• ✓Untwist and straighten the front leg to rise back to a standing lunge, then to standing. Pause before the second side.