Top arm reaches upBack leg longGaze up, neck longChest opensHands press downFallen Triangle
Trikoṇāsana (fallen triangle, modern variation)
Read what the gnome says
Fallen Triangle! From a wide stance, bend the front knee and reach the arm forward, then drop back into an arch. Keep the weight in the back leg. Go gently with the lower back. Breathe, then switch. Tumbling gnome.
Works on Obliques · Shoulders · Core
How to do it
- From Side Plank or a lunge, take the top arm overhead and open the chest.
- Bend the supporting knee with the foot flexed behind, hips lifted.
- Reach the top arm up, gaze to the sky and hold; switch sides.
Common mistakes
- Don’t sink into the supporting shoulder.
- Don’t crank the neck.
- Don’t hold the breath.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
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