> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Ankle-support revolved triangle
> Novice · Static · Unilateral. Flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 34 s |
## Technique
1. Stand up, step the feet apart about shoulder width, turning the right foot out 90 degrees and the left foot slightly inward.
2. Turn the shoulders and hips to face the right toes.
3. Bend at the hips, fold forward and take the left hand to the right shin or ankle, reaching the right hand straight up with the palm facing out.
4. Gaze at the right thumb.
5. Hold for 5 breaths.
6. Stand up, rotate the feet and repeat on the left side.
## Form tips
* For easier balance, align the feet a little wider when facing the front leg, as if you are standing on train tracks, rather than on a tight-rope.
* Keep the weight evenly distributed across both feet. Attempt to keep the hips square toward the front foot. To do this, keep the front leg hip pulling back and toward the center of the body. Avoid dropping the back leg hip too much.
* This posture features a spinal twist focused on the upper back. To create that twist, work the opposing actions of the bottom hand pressing down and the upper hand lifting up, while stabilizing the legs and hips.
* Keep the wrist, elbow and shoulder in the same line.
* If gazing toward the top hand is too difficult, gaze down toward the front toe.
* Balance can be tricky in this version of the Revolved triangle pose, since you only have two points of foundation (rather than 3 for the other progressions). Keep the lower belly firm and the breath and gaze steady to help with this.
**Logging:** Work each side for the time indicated.
## Muscles
Flexibility
- Glutes
- Hamstrings
- Obliques
- Spine
- Hip adductors
- Legs
- Pelvis
- Neck
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Beginner
Intermediate
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/ankle-support-revolved-triangle-e0uv). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
