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Step 1
Stand in mountain pose with your feet together and back tall and straight. Exhale and jump or step your feet apart a bit further than the length of one leg. At the same time, raise your arms to your sides, parallel to the floor, with your shoulder blades opened widely and your palms face down.
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Step 2
Turn your left foot inward a bit so that the outside of the foot is perpendicular to your body and then turn the right foot out 90 degrees. Make sure that your right heel is in line with your left heel and then engage the muscles of your thighs, rotating the right thin outward slightly.
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Step 3
Inhale, lifting into the position and then exhale as you bend your right side over your right leg, moving from the hip joint and not your waist. As you lower, place your right hand either on your shin or on the floor outside of your leg, and lift your left arm to the sky, turning your gaze to look at your left thumb.
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Step 4
Have your partner stand in front of you, reaching his right arm up to grip your left wrist. At the same time, he should place his big toe on the top or your right thigh, just on the leg crease, and apply gentle pressure as you softly lifts the arm up. This will not only intensify the stretch, it will keep your torso and hips in the proper position to perfect the pose.
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Step 5
Hold the extended triangle pose for 30 to 60 seconds and then have your partner release your arm and leg. Exhale as you left to center and lower your arms. Alternate your foot positions and perform to pose to the left side.
