How to Do the Yoga-with-Weights Twisted Triangle Exercise - dummies

How to Do the Yoga-with-Weights Twisted Triangle Exercise

By Sherri Baptiste, Megan Scott

The Twisted Triangle is a squeeze-and-soak exercise, which means that it massages your internal organs. Along with warming your insides, this yoga-with-weights exercise lengthens, tones, stretches, and conditions your legs, back, and spine. Talk about an all-around body conditioner.

If you discover that you’re not ready for this exercise, don’t rush. Take it slowly. You can injure your lower back if you do the twisting motion in this exercise incorrectly.

You use one hand weight in this exercise. When you’re ready, follow these steps:

  1. Stand with your feet as far apart as you comfortably can, with your arms extended straight away from your body forming a straight line with your shoulders.

    Make sure you have the weight resting in front of your right foot.

  2. Turn the trunk of your body to face your right leg and, as you bend your right knee, gently lean forward.

  3. Rest your left hand on the outside of your right foot, and grasp the weight with your right hand.

    This is the starting position. Draw your belly in and up and your tailbone down for stability and balance.

    If you can, square your hips, with your right hip back and your left hip forward. Not everyone can square their hips in this position, however, and if you can’t, do your best and don’t worry about it.

  4. Exhaling to a count of four, bend your right elbow and lift the weight as you rotate your shoulder and trunk.

    Imagine you’re an archer pulling back the string of a bow. Twist your trunk, starting at the bottom of your spine and working your way up, one vertebra at a time. Lift your head to the right with the weight as you twist.

    Your left hand should remain by your right foot as you lift. Press down into the balls of your feet for balance and stability.

  5. Inhaling to a count of four, unwind and lower the weight to the starting position.

    Be patient as you return to the starting position. Focusing on your breathing helps you return to the starting position in rhythm. Your left hand should remain by your right foot as you lower.

Try straightening your front leg to stretch your hamstring. If you can’t rotate your trunk, lift the weight to exercise your triceps without rotating your shoulder and chest.

Do this exercise six to eight times on each leg, pause to rest, and then do the exercise six to eight more times on each leg.