Triangle pose and reverse triangle pose

Strengthens and stretches the legs, back, and feet, and opens the hips and chest. Prevents and relieves back and neck pain.

1. Stand in the Mountain pose.
2. Breathe in, and step a leg’s length to the right. Extend your arms with palms facing downward. Your heels should be in line, and make sure that your toes point straight ahead. Be strong in your feet and legs. Avoid locking your knee by keeping it slightly bent, thereby working your leg muscles without weighing on your knees or joints. Turn your right foot out at a 90-degree angle. Make sure that your toes point straight out, and keep your knees and thighs in line. Lift your left heel back a bit.
3. Breathe out, and extend your right side over your right leg. Lower your hand and grasp your ankle, and gradually reach for your big toe. Look down toward your right foot and make sure that your shoulders and upper body are in line with your right leg. Raise your left arm up toward the ceiling, and look up toward your left hand. Do not lean forward or backward, and try to keep the line with your right leg all the way up to your left arm. Hold this position for five deep breaths.
4. Breathe in, and rise up on parallel feet with arms extended.
5. Breathe out, turn your left foot out at a 90-degree angle, and now repeat the movement on your left side.
6. Breathe in, and rise up on parallel feet with arms extended.
7. Breathe out, turn your right foot out again at a 90-degree angle, lift your left heel back a bit, and push your left hip forward so that your hips are as parallel as possible. Come down with your left hand at shoulder-width beside your right foot. Then gradually place your hand outside your right foot. Rise up with your right hand toward the ceiling, turn fully at the waist, and look up toward your right hand. Hold this position for five deep breaths.
8. Breathe in, rise up on parallel feet, and extend your arms.
9. Breathe out, turn your left foot out at a 90-degree angle, and now repeat the movement on your left side.
10. Breathe in, and rise up on parallel feet with arms extended.
11. Breathe in, and return to the Mountain pose.