Triangle Pose

The common mistake is reaching the lower hand straight for the floor or ankle, which usually collapses the ribcage and shortens the underside of the torso to get there. Trikonasana works better when the lower hand's position is treated as a result of the side-body length, not the goal the whole pose is chasing.

To create an even, three-dimensional stretch along both sides of the torso while the legs stay strong and grounded.

1. 1From a wide stance, turn the front foot to face the front of the mat, back foot turned in.
2. 2Reach the arms out to shoulder height, then reach the torso forward over the front leg, hinging from the hip.
3. 3Rather than reaching straight down, extend the front arm forward first, lengthening the whole side of the waist.
4. 4Let the front hand come to rest on the shin, a block, or the floor, wherever it lands without collapsing the ribs.
5. 5Open the chest and reach the top arm straight up, stacking the shoulders vertically if that's available.
6. 6Let the gaze go up, forward, or down, whichever keeps the neck comfortable.

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

• •Both sides of the waist lengthened evenly, not one side shortened to reach the floor.
• •Front knee tracking over the front ankle, not locked back or collapsing inward.
• •Chest opening toward the ceiling, not rolling forward toward the floor.
• •Neck as a free extension of the spine, not forced into a particular gaze.

Each inhale is a chance to lengthen the side body a little more before the exhale allows the shape to settle. This is a pose where breath drives length more than muscular effort does.

The underside ribs, the ones closest to the front leg, are what to check. If they're collapsing toward the floor, the lower hand has gone further than the side-body length supports. A block under the hand almost always fixes this instantly, and it's worth offering before a student strains for the floor.

Reflect after practising:

• •Wherever your hand lands today is fine. The stretch you're after is in the side waist, not in the distance between your hand and the ground.
• •If your neck is straining to look up, let the gaze come forward or down instead.

Rather than mistakes, you may notice:

• •Practice the side-body reach standing upright first, arms overhead in a side bend, to feel what even lengthening on both sides feels like before adding the hinge.
• •Use a block under the lower hand as a default rather than a fallback. It changes the pose for the better at almost every level.

• •Block under the lower hand, at any height needed to keep the ribs open.
• •Back against a wall for postural feedback on keeping the torso in one plane.

• ✓Press through the feet and reach the top arm to lead the torso back up to standing. Pause before turning to the second side.