Trekant Stillingen

Let's perform Triangle Pose , or Trikonasana , a classic yoga exercise that strengthens the legs , core muscles and shoulders , while at the same time stretching the back , hips and thighs . This position is excellent for improving flexibility and balance.

Correct technique and execution

How to perform Triangle Pose with proper technique:

1. Start in a standing position with your feet about a meter apart.
2. Turn your right foot 90 degrees out to the side, and keep your left foot slightly in towards the middle.
3. Extend your arms out to the sides at shoulder height, and stretch your upper body to the right.
4. Place your right hand on your ankle, calf, or the floor, and lift your left arm straight up towards the ceiling.
5. Look up at your left hand, and hold the position for 5-10 deep breaths before switching sides.

Make sure the hips are kept open and parallel to the mat, and that the back remains long without rounding forward.

Common mistakes

Here are some common mistakes to avoid in Triangle Pose:

• Rounded back: Make sure your upper body stays in line with your legs, without bending forward.
• Too much weight on the hand: The weight should not be placed on the hand resting on the calf or ankle, but should be kept evenly distributed.
• Improper hip alignment: Make sure the hips don't rotate forward, but stay open.

Modifications and variations

Here are some variations you can try to customize the Triangle Pose:

• Using a block: If it is difficult to reach the floor, place your hand on a yoga block for support.
• Bent front knee: If you have tight hamstrings, you can bend the front knee slightly to reduce the strain.
• Support against a wall: Perform the position with your back against a wall for better balance and alignment.

Breathing technique

Breathe calmly and deeply throughout the exercise:

• Inhale as you extend your arms and stretch your torso.
• Exhale as you lower your hand down and rotate your upper body up towards the ceiling.