Side-Body Poses: Triangle and Half Moon

A standing yoga sequence that moves from warrior II into triangle and from there into a half moon balance with the wall for support. It stretches the side body and the backs of the legs and builds balance in an unfamiliar plane.

How to play

1. Yoga mats are set perpendicular to the wall, one end a hand's width from it; each student stands with their back to the wall (0.5 min).
2. Warrior II: right leg forward and bent, arms in a T, gaze over the front hand; four breaths per side (1.5 min).
3. Triangle: straighten the front leg, reach the torso forward and lower the hand to the shin, with the back brushing the wall; four breaths per side (1.5 min).
4. Half moon at the wall: from triangle, place the hand on the floor a hand's width past the foot and lift the back leg to hip height, back resting on the wall; three breaths per side (2 min).
5. Return to center with a wide stance, fold forward with hands on the floor and head relaxed; four breaths (1 min).
6. Roll up one vertebra at a time into mountain pose and close with three breaths, eyes closed (1.5 min).

Rules

• In warrior II, the front knee never moves past the ankle.
• In half moon, keep the back on the wall; only students who feel steady try moving away from it.
• The lower hand goes to the shin or ankle, never on the knee.
• Come out of each pose slowly, bending the knee first.

Variations

Adaptations

• Limited mobility: seated version with side bends and one arm reaching overhead.
• Visual impairment: contact with the wall serves as a guide while the teacher describes foot placement.
• Tight hamstrings: keep a slight bend in the front knee during triangle.

Learning goals

• Hold standing poses with correct alignment.
• Stretch the side body and the legs.
• Improve balance using safe support.

Equipment for a class of 25

• yoga mats: 25
• walls: 1

Teacher tip

The wall is what lets everyone reach half moon without falling; if wall space is short, run two groups and have the waiting group breathe lying down.

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