Build Flexibility with Triangle Forward Bend

Triangle Forward Bend

Rep Range

Time Based

Hints

Start by positioning yourself on a flat ground, standing with one foot slightly behind the other, ensuring that your heels are aligned in a straight line or close to it. The toes of your front foot should be facing directly forward, while the toes of your back foot should be pointing out to the side. Beginning with your arms by your sides, elevate them slightly outward for balance. Hinge at your hips and lean forward, keeping your back straight, allowing it to round only slightly as you come down. As you descend, aim to reach your fingertips down towards the ground, framing your front foot. The intention is to feel a deep stretch along the hamstrings of the front leg while also engaging the side muscles.

Common Mistakes

Avoid rounding the back when bending forward; keep your spine elongated throughout the movement. Ensure the bending motion initiates from the hips and not the waist. Also, while it's beneficial to keep the knees straight, be cautious not to lock them, preventing potential strain.

Breathing

Initiate the stretch with a profound inhalation. As you exhale, gracefully bend forward, drawing your torso towards your leg. With each breath, try to deepen the stretch slightly, without pushing past your comfort limit. When you're ready to return to the starting position, take a deep inhale, using your back and core strength to raise your torso.

Muscle Focus

Primary Focus Area

Hamstrings