Pose guide
How to improve your Triangle Pose
Both legs straight, torso long over the front leg, top arm reaching straight up, chest open. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks five things from the side. Here’s what good looks like.
- LegsBoth straight, knees not locked165–185°hip · knee · ankle
- TorsoLong over the front leg, hinged from the hip40–110°torso vs front thigh
- Top armStraight up, stacked over your shoulder0–25°lean from vertical
- ChestTurned open, not facing the floorOpenshoulder vs hip width
- Top handReaching through the fingertipsReachingwrist to fingertips
What’s holding it back
Lengthen your hamstrings, and both legs will stay straight as you hinge.
Tight hamstrings stop the hinge at the hip, so the front knee bends or the torso folds down instead. Until they ease, bring your bottom hand higher up your shin.
Reclined hamstring stretch45s a side
Bent-knee forward fold45s
Straighten your front leg and hinge from your hip.
Free up your shoulders, and your top arm will reach straight up.
When shoulder range runs out, the top arm drifts off vertical instead of stacking over the shoulder.
Wall slides10 reps
Doorway lat stretch20s a side
Reach your top arm straight up, stacked over your shoulder.
Free up your upper back, and your chest will open toward the ceiling.
A chest that stays facing the floor usually points to a stiff upper back that won’t rotate.
Thread the needle30s a side
Seated spinal twist30s a side
Roll your top shoulder back and open your chest.
And one cue: reach all the way out through your top fingertips.
Not sure which one is yours?
Posewise watches your Triangle Pose through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
Should my hand touch the floor?
No. Rest it on your shin, ankle or a block, wherever your torso stays long and your chest stays open.
Should my front knee be bent?
No, both legs stay straight. Keep a micro-bend in the front knee so you don’t lock it, and shorten your stance if your hamstrings won’t allow it.
Why do I fall forward?
Usually reaching too far down. Bring your bottom hand higher, reach your top arm up, and roll your top shoulder back.
Where should I look?
Up at your top hand if your neck is comfortable. Otherwise look straight ahead or down at your front foot.
How can I check my Triangle Pose form at home?
Film yourself from the side. Or use Posewise, an iPhone app that measures your Triangle Pose with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.