Gaze up, neck longHips openChest turns openFront leg straightBound Triangle
Baddha Trikoṇāsana
Read what the gnome says
Bound Triangle! From a wide stance, fold forward, reach one arm behind the back and the other under the thigh, then clasp the hands. Turn the chest open, legs straight, hips square. Go gently with the shoulders. Breathe, twisty gnome.
Works on Obliques · Hamstrings · Adductors
How to do it
- Step the feet wide, turn the front foot out and fold sideways over the front leg.
- Wrap the lower arm around the front thigh and reach the other arm behind the back to bind the hands.
- Lengthen the spine, turn the chest open and hold; switch sides.
Common mistakes
- Don’t lock the front knee.
- Don’t force the bind: hold a strap or the thigh.
- Don’t round the back to reach.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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