Triangle Pose (Trikonasana)

Positioning

1. Starting Position: Stand straight with your feet together.
2. Foot Placement: Step your feet apart about 3 to 4 feet. Turn your right foot out 90 degrees and your left foot slightly in.
3. Arm Position: Raise your arms parallel to the floor, extending them out to the sides with palms facing down.

Movement

1. Bending to the Side: Inhale deeply, and as you exhale, lean your torso to the right, reaching down toward your right ankle or shin with your right hand. Keep your left arm extended straight up towards the ceiling.
2. Body Alignment: Ensure that your body forms a straight line from your left fingertips to your right hand. Keep both legs straight.
3. Head Position: Turn your head to look up at your left hand. Maintain a neutral neck position and avoid straining.
4. Hold the Position: Stay in this pose for 15 to 30 seconds, breathing deeply and maintaining balance.
5. Return to Starting Position: Inhale, engage your core, and lift your torso back to standing. Lower your arms back to your sides.
6. Repeat on the Other Side: Perform the same movement on the left side by turning your left foot out and reaching down with your left hand.

Tips for Beginners

- Keep your legs firm and strong; engage the thighs.
- Do not worry about touching the ground with your hand; focus on keeping the spine elongated.
- If you experience discomfort, reduce the range of motion or use a yoga block under your hand for support.