Triangle pose with bent knee is a variation of triangle pose. This pose is done standing and helps lengthen and strengthen muscles in the legs and abdomen, while also providing some much-needed space between the ribs.
To perform triangle pose with bent knee, start in a standing position with your feet hip distance apart and your toes pointed straight forward. Step your left leg back about the length of one of your legs and turn your left toes toward the side so your back foot is perpendicular to your right foot. Focus on making sure you’re putting weight in all four corners of your left foot.
Bend your right knee to a 90-degree angle so your knee is directly over your right angle. Your left leg should be straight. If you find your right knee is either extended over your right foot or your right thigh is not at a 90-degree angle, adjust your footing.
Engaging your stomach muscles, bend your right elbow and bring it down to rest on your right thigh. It’s important not to put all your weight in your right arm — you should primarily be using your core strength to hold you up.
Once you have found balance in this position, slowly raise your left arm straight up toward the ceiling, then forward so it’s pointing forward at an angle over your head. Think about reaching up and forward with your left hand as you also keep weight in your outer left foot. You should feel a deep stretch up your left side. Breathe deeply in this position. If it doesn’t bother your neck, look up toward your left inner elbow, imagining you’re going to turn your chest up toward the ceiling.
Take about 5 breaths in and out in this position.
To come out of the pose, swing your left arm straight back and out from the shoulder, engage your core and pull your upper body back into an upright position before stepping your left foot up to meet your right foot. Switch sides and repeat.