Fallen Triangle

Fallen Triangle, or Fallen Triangle, is a yoga exercise that combines the side plank and the triangle position to strengthen the core , arms and shoulders , while also opening up the hips. This pose requires balance, strength and stability, and helps you improve both flexibility and body awareness.

Correct technique

1. Start in downward facing dog .
2. Raise the right leg into a three-legged dog. On an exhale, bring the right knee towards the left elbow.
3. Stretch the right leg under the body and place the foot on the left side of the mat.
4. Raise the left arm towards the sky and open the chest to the left.
5. Keep the balance with the core active and breathe deeply while holding the position.
6. Return to Downward Facing Dog and repeat on opposite side.

Common errors

Lack of stability in the core: Many allow the core to collapse, which reduces balance. Keep your core tight the entire time.
Incorrect foot placement: Make sure the back foot is correctly placed on the mat to avoid imbalance.
Collapse of the shoulders: Be careful not to let the shoulders drop; actively lift them to support the position.

Modifications and variations

For beginners, try keeping your hand on your hip instead of lifting it up. You can also bend the extended leg for more balance. For those who want a challenge, you can try lifting the leg backwards to further strengthen the balance.

Repetitions and sets

Perform 5-8 repetitions on each side with 2-3 sets to build strength in the shoulders and core. Take short breaks between sets to avoid fatigue.

Breathing techniques

Inhale deeply as you prepare the position, and exhale calmly as you move into the Fallen Triangle. Maintain an even breathing pattern to maintain balance and focus in the pose.