Virtual Yoga Session 3: Triangle Series

This next series involves variations to the traditional Triangle pose (Utthita Trikona-asana) that is often used in conjunction with other stretches as a warm-up routine. These poses help shape the legs, strengthen the ankles, and improve flexibility in the hamstrings and calves.

1. Triangle Pose

Stand straight (Tada-asana). Jump and spread the legs about 3 feet apart, and move the arms sideways in a horizontal line. Turn the right foot horizontally outward and the left foot inward half-way. Bend sideways to the right, reaching the right palm to the right knee, calf, ankle, or floor, depending on your flexibility. Stretch the left arm up, and turn the face to look up at it. Try not to bend the knees or elbows, and align the head and hips on the same "line".

2. Reverse Triangle Pose

Starting at Triangle Pose, rotate the waist and place the left palm on the right knee, calf, ankle or floor. Stretch the right arm up and look up at your fingertips, opening up the chest.

Starting at standing position, jump and place legs 3 feet apart. Bending over, place palms on the floor, fingers pointing forward. For a deep stretch, rest the crown of the head on the floor, bending the arms.

3. Side Stretched Angle Pose

Move back to Triangle Pose. This time, bend the right knee so that it is aligned with the foot in a 90 degree angle. Place the right arm on the outside of the leg, keeping it straight.

4. Half Moon Pose

Starting at Triangle Pose, bend the right knee. Place right fingertips in front of right foot. Raise left leg off the floor. Straighten right leg and balance. Look up at your fingertips.

5. Side-Pull Pose

Stand straight. Fold palms behind your back, forming a namaste. If this is too difficult, grab your elbows instead. Draw the shoulders back. Jump and spread legs about 3 feet apart. Turn right foot out horizontally, left foot half-way inward. Turn your hips and torso to the right. Bend forward, bringing the head as close as possible toward the right knee. Return to standing position.

6. Intense Leg Spread Pose

Starting at standing position, jump and place legs 3 feet apart. Bending over, place palms on the floor, fingers pointing forward. For a deep stretch, rest the crown of the head on the floor, bending the arms.