Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Triangle Pose

BeginnerstretchTier T1

You stand with your feet wide apart and turn your front foot out, with your arms out at shoulder height. You reach forward with your front hand and lower it to your shin. You lift your other arm straight up.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stay in the pose for a few breaths, listening to your body and doing only what is right for it, then repeat.
  • Rest your front hand on your shin, your ankle or the floor, and look at your raised hand, the floor or the horizon.
  1. A woman standing in a wide stance on a mat with her right foot turned out, her left foot turned slightly in, and both arms extended straight out to the sides at shoulder height.

    Step 1 of 3

    Stand with your feet wide apart, turn your front foot out and your back foot slightly in, and extend both arms out to the sides at shoulder height, palms down.

  2. The same woman with her trunk hinged sideways over her straight right leg, her right hand resting against her right shin and her left arm reaching straight up, her gaze turned up toward her raised hand.

    Step 2 of 3

    Reach forward with your front hand, then lower it to your shin. Lift your other arm straight up toward the sky and let your gaze follow your raised hand.

  3. A woman standing in a wide stance on a mat with her right foot turned out, her left foot turned slightly in, and both arms extended straight out to the sides at shoulder height.

    Step 3 of 3

    Stand with your feet wide apart, turn your front foot out and your back foot slightly in, and extend both arms out to the sides at shoulder height, palms down.

Breathing

  • Stay for a few breaths and repeat.

Safety Information

Listen to your body and do what is right for your body and its capabilities. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.