Triangle Pose

hamstrings, adductors, obliques, backBodyweight

A foundational standing pose that stretches the hamstrings, inner thighs, and obliques while building leg strength and hip mobility.

How to do it

1Take a wide stance, turning one foot out 90 degrees and the back foot slightly in.

2Extend your arms out at shoulder height, keeping your torso in line with your legs.

3Exhale and hinge laterally over your front hip, bringing your bottom hand down to your shin or a block.

4Reach your top arm straight up toward the ceiling and look toward your top hand.

5Hold the position while reaching long through both sides of your torso, then return to center and switch sides.

Common mistakes

Collapsing your chest and pelvis forward instead of staying in a single side plane.

Arching the lower back instead of hinging cleanly at the hip.

Hyper-extending the front knee, putting unnecessary stress on the joint.

Breathing

Inhale as you set up and stand, exhale as you side-bend into the stretch.

Make it harder or easier

To regress: Rest your bottom hand on a block or higher up your shin.

To progress: Place your bottom palm flat on the floor outside your foot.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.