Trikonasana — Triangle Pose

IntermediateLateral Flexion Pelvic Neutralization

45s 2 reps

A standing pose that lengthens the spine and opens the side body.

How to perform

Stand with feet wide apart. Turn one foot out. Inhale to lengthen the spine; exhale to reach sideways over the front leg, lowering the hand toward the shin and extending the other arm upward.

Breathing

Inhale to lengthen; exhale to fold. Maintain steady breathing while holding.

Benefits

Stretches the spine, hips, and hamstrings; strengthens the legs; improves balance.

Anatomical focus

Quadratus LumborumObliquesPsoas Major

Lengthen both sides of the waist; keep the pelvis neutral.

Precautions

Keep the spine long; avoid collapsing. Those with low blood pressure should rise slowly.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.