Lower back, hips, knees and shoulders

Triangle: Chair

The most accessible triangle: a seated lateral stretch that improves side-body flexibility with no standing demand, suitable for all back profiles.

How to do it

1. 1

   Sit tall on a chair with both feet flat

   Sitting bones even, knees roughly hip width, hands resting on your thighs.

2. 2

   Lengthen up through the spine before you lean

   Grow tall first. The height you make is the room you get to bend into.

3. 3

   Lean over to one side with both sitting bones down

   One hand can slide down the chair leg or rest on your thigh for support as you go.

4. 4

   Reach the top arm up and over if comfortable

   Keeping the arm by your side works just as well when the shoulder is restricted.

5. 5

   Hold 30 to 60 seconds on each side

   Return to sitting tall between sides rather than sliding straight across.

What to watch for

The sitting bone on the bending side lifting off the chair. Both stay down, because that is what keeps the stretch in the side of your body instead of sliding you sideways along the seat.

Ways to adjust it

• Arms by side if restricted

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Triangle Pose versions in one place, ordered from gentlest to strongest.

• Triangle: Back to Wall
• Triangle: Classic

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.