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Technique

  1. Step the feet apart about shoulder width, turning the right foot out 90 degrees and the left foot in slightly.
  2. Keep both legs straight as you reach the arms out.
  3. Hinge at the right hip and bring the right hand to the shin.
  4. Reach the left arm straight up.
  5. Gaze at the top hand. Take 5 breaths.
  6. Then stand up, rotate the feet and repeat on the other side.

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Form tips

  • Take care to keep the knees in line with the toes.
  • Distribute the weight evenly across both legs and feet.
  • Keep your hips and chest open to the side; avoid collapsing your chest toward the floor.
  • If the neck is tight, gaze toward the foot instead of the top hand.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings
  • Pelvis
  • Obliques
  • Spine

Secondary

  • Hip adductors
  • Legs
  • Neck
  • Abs

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Other disciplines
Joint movements
Trunklateral flexion
Kneeextension
Hipflexion
trains stretches

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Progressions

e0fn

Triangle pose

Novice
e0wa

Supported half moon pose

Novice

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Regressions

e0ut

Block-support triangle

Beginner
e0uz

Elbow-support side angle

Novice
e0uv

Ankle-support revolved triangle

Novice
e0w4

Standing front leg toe hold

Novice
e0kg

QL straddle stretch

Novice
e0vz

Standing straddle hands on hips

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.