Triangle

The foundational triangle pose is named for the triangle shape your body makes during the move.

• To do the triangle pose, get into a good position. Starting in mountain pose (or Tadasana), spread your feet slightly wider than shoulder-width apart and extend your arms parallel to the ground, palms facing down. Starting on the right side, your right foot should be at a 90-degree angle with the mat's end, while your left foot should be at a 45-degree angle.
• Take a step to the side. Exhale as you bend your body at the hip joint, stretching to the side over your right leg (if you're starting on the right). Keep your waistband long and not twisted. Stretch your tailbone all the way to your back heel.
• Extend your arms in front of you. Gently hold your right ankle with your right hand as you extend down your right arm to your right foot. At the same time, extend your left arm upwards, with your left hand's fingers pointing to the ceiling, producing a straight, vertical line with your arms and shoulders.
• Hold for a second and then repeat. Turn your head up to the ceiling with your shoulders aligned. Hold for a few moments before returning to the beginning position and repeating with the left leg.