oo-TEE-tah tri-koh-NAHS-uh-nuh
A cornerstone standing posture that emphasizes geometric lines and total-body expansion. Triangle builds core strength and hip mobility while challenging balance through lateral extension.
Extend in opposite directions.
Stack shoulders and hips.
Find length through both side-waists.
Feet 3-4 feet apart; front foot forward, back foot at 45-60 degrees.
Align front heel with back arch.
Reach forward as far as possible before lowering the hand.
Rotate bottom ribs forward, top ribs back.
Keep the bottom hand light; avoid dumping weight.
Stretches hamstrings and groins
Opens the chest and shoulders
Strengthens obliques and legs
Improves equilibrium
Encourages expansion
Place a block outside your front ankle. Resting your hand here prevents the bottom ribs from crunching, allowing for better chest rotation.
Practice with your heels, hips, and shoulders touching a wall to ensure you are moving in a single lateral plane (the 'plane of glass').
Stand behind the student. Place one hand on their bottom rib cage and one on their top shoulder blade. Gently guide the bottom ribs forward and top shoulder back.
Be extremely gentle with the rotation.
Stand in front. Hold their top wrist. Gently lift straight up to encourage lightness in the bottom hand.
Do not pull the arm back behind the shoulder plane.
Put your hand on the floor
Place your hand on a block, focusing on extending your side body rather than how low you can go.