Foot to Hip : Legs abducted (apart). Front hip flexed (bent) and externally rotated (turned out), knee extended (leg straight). Back leg hip extended (open) and internally rotated (turned in), knee extended (leg straight). Feet ground, lifting arches.
Spine : Neutral or a little laterally flexed (bent to the side). Core engaged obliques rotate torso to face long edge of the mat. Neck neutral or twisted.
Shoulder to Hand : Arms abducted (apart), elbows extended (arms straight), arms strong.
Triangle pose is great for stretching the inner thighs, hamstrings, side body particularly the outer hip as well as opening the chest and front arm lines, whilst strengthening the thighs, core and upper body. Preparation in warming the legs; hamstrings, inner thighs and side body may be required. Kneeling Gate or Seated Side Bend has similar benefits whilst being lower to the ground and easier to balance, so would work nicely in the warm up.
Foot to Hip : knee slightly bent vs lock out
Spine : keeping it long vs laterally flexing
Shoulder to Hand : hand infront of leg vs behind
- Narrow the stance (front to back) the wider the stance the greater range of motion and more stability required at the joints to support the split.
- Widen the base (side to side) more hip width than on a tight rope will make the base more stable
- Pop raised arm behind back if by raising it tugs the chest forward.
- Use block under hand to help with balance, if the floor is too far and shin is too unstable.
- Kneeling Gate
Bind / use a strap if needed to add a shoulder stretch. The lower position and lack of hand support makes it potentially deeper and more unstable.
Both arms either side of the ears is more core intensive having to support the spine with core muscles particularly the obliques in this lateral position.
Progress to Half Moon