Triangle

How to do it

Stand wide, feet about a leg's length apart. Turn the right foot to point straight forward; turn the left foot parallel to the back edge of the mat. The right leg stays straight, not locked. Reach the right arm forward and long, then hinge at the right hip. The right hand lands on the shin, a block outside the right foot, or the floor — whichever lets the spine stay long. Left arm reaches straight up so the arms form one line. Gaze can travel up to the top hand, forward, or down to the floor. Hold and breathe, then switch sides.

Why it's good for runners

Triangle stretches the front-leg hamstring, the back-leg inner thigh, and the side body all at once — three short, common runner spots in a single shape. The hinge at the front hip is the same hinge pattern as a deadlift, and learning to find it standing carries over into everything else you do hinging.

Common mistakes

Don't reach the front hand toward the floor at the cost of a rounded spine — use a block on the shin or the floor outside the foot to keep the spine long. Don't let the top shoulder roll forward; stack the top shoulder over the bottom shoulder. And don't lock the front knee hard — keep a microbend.