In yoga triangle pose:
When entering the pose the first thing I have my students do is set up their feet.
With respect to your leg, it can be easy to lean forwards. For a deeper side stretch work at keeping your torso over your leg. You can get used to this gradually by moving back and forwards between the two positions (torso over the leg, torso leaning forwards). You could even synchronize this action with your breath.
In ashtanga yoga the usual instruction for triangle pose (or utthitta trikonasana) is to grab the big toe with the first two fingers and thumb of the lower hand. Holding onto the big toe with the bottom hand you can then focus on pulling the ribcage upwards, away from the leg. At the same time you reach up with the top arm and look up towards the top thumb.
An alternative for triangle pose is to focus on gradually letting the ribcage sink down without worrying about grabbing the big toe.
To begin with start with the hand on the thigh or shin with the elbow straight.
Slowly bend the elbow to let your ribcage sink down. Then brace your leg, and lift your hand off of your shin. Do this while inhaling and to rest, put the hand back on your shin while exhaling. As you get used to supporting your upper body using only your legs, you can add weight to the pose by reaching first one hand and then both hands to the side.
Initially you might choose to lift the hand while inhaling and support the ribcage with the bottom hand while exhaling. But then you can simply hold yoga triangle pose with both hands reaching past the head and focus on breathing slowly and smoothly.
Rather than keeping the ribcage lifted let it sink gradually towards your leg.
While holding this version of triangle pose
Note that as you sink deeper, instead of having to place your hand on your shin you can place it on the floor behind your leg.
You may also be interested in revolved (twisted) triangle
For some simple stabilizing techniques you can use in this and other poses check out the ebook: Yoga for Beginners 1.
If you prefer learning via videos, the Extreme Stability for Yoga provides a different way of stabilizing the legs, working from ground up.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Steps for working towards bound side angle so that you can bind a little more easily.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.