I generally enjoy most types of exercise, but there are a few workouts I’ve never truly connected with — and yoga has always been one of them. Despite knowing its benefits and working with clients who swear by it, yoga has consistently felt dull to me. Every few years, I give it another try, last through a class or two, then move on again.
After welcoming my first baby eight months ago, I became far more focused on improving mobility. Yoga seemed like an obvious solution, but committing to full sessions felt overwhelming. Instead, I chose a simpler approach: practicing just one pose — the triangle pose — every day for two weeks. The results were more noticeable than I expected.
How to Perform the Triangle Pose Correctly
The triangle pose requires no equipment, though a yoga mat can help with comfort and stability. Those with limited mobility may benefit from using a yoga block to adjust the movement safely.
- Stand upright with a wide stance.
- Turn your right foot outward to a 90-degree angle.
- Angle your left foot slightly inward.
- Engage your core muscles.
- Lift your arms to shoulder height.
- Shift your left hip back and reach your right hand toward your ankle.
- Extend your left arm upward toward the ceiling.
- Hold the position for the desired time, then repeat on the opposite side.
As a yoga beginner, I started by holding the pose for 20 seconds on each side. As my flexibility improved, I gradually increased the duration. By the end of the two weeks, I was comfortably holding the pose for 45 seconds per side.
Key Changes I Noticed After Two Weeks
1. I Needed Form Modifications at the Start
Yoga often looks easier than it feels, and the triangle pose proved that quickly. While not considered advanced, it requires a baseline level of flexibility that I initially lacked.
Using a yoga block allowed me to maintain proper form without strain. By placing my hand on the block instead of my ankle, I could move safely while increasing my range of motion. Within four days, I no longer needed the block and could perform the pose correctly.
For beginners, modifying poses with tools like blocks or straps can prevent poor alignment and reduce the risk of injury.
2. My Lower Back Felt Noticeably Looser
I’ve dealt with lower back issues since my teenage years, and a recent MRI confirmed degenerative disc concerns. Pregnancy added further strain, making postpartum recovery a priority.
Practicing the triangle pose daily helped reduce stiffness and discomfort in my lower back. When I returned to running, I noticed significantly less tightness after longer distances. Adding the pose to my warm-ups and cool-downs made running far more comfortable.
Although it’s not commonly associated with lower-back relief, the triangle pose can be a valuable part of a spinal mobility routine.
3. My Hips, Chest, and Shoulders Opened Up
Chronic hip tightness, combined with postpartum rest and prolonged sitting, made mobility challenging at first. Shifting my hips back during the pose felt uncomfortable, but gradual modifications helped ease the process.
Unexpectedly, the pose also stretched my upper body. Carrying my baby throughout the day had tightened my chest and shoulders, making alignment difficult. By the end of the first week, those areas felt significantly more relaxed.
The triangle pose targets multiple major muscle groups at once, making it an efficient addition to a full-body stretching routine.
4. My Deadlift Technique Improved
While deadlifts are one of my favorite strength exercises, they’ve always been technically challenging. Limited hip mobility caused too much strain in my lower back instead of engaging my glutes.
After two weeks of daily triangle pose practice, my hip hinge improved noticeably. I could drive my hips back properly, maintain stable foot positioning, and activate my glutes more effectively. Even my physical therapist commented on the change.
Mobility plays a critical role in proper exercise form, and the triangle pose may support better performance in movements like deadlifts, lunges, and chest presses.
