Trikonasana 2 (Wide-Legged Forward Fold with Twist) – Video + Teaching PDF
This module explores Trikonasana 2, a wide-legged forward fold with a thoracic twist that develops hamstring flexibility, spinal mobility, and postural awareness. Rather than focusing on achieving maximum depth, the emphasis is on creating a stable foundation, maintaining length through the spine, and encouraging rotation from the chest rather than the hips.
In the video, we break down how stance width, hand placement, weight distribution, and the use of props can dramatically change both the experience and function of the pose. You’ll learn how to help students maintain a long, supported spine, recognise when flexibility is masking stability, and adapt the posture to suit different bodies instead of encouraging everyone into the same shape.
Key themes include choosing an appropriate stance, using blocks to improve alignment rather than as a sign of limitation, encouraging balanced weight through the feet, supporting healthy shoulder and elbow positioning, and understanding how to guide a twist without forcing range of motion. We also explore practical hands-on assists that promote awareness while respecting the student’s own movement and comfort.
You’ll also see common compensations that arise in this pose, including shifting weight into the heels, rotating from the pelvis instead of the thoracic spine, overextending the supporting arm, and sacrificing spinal length in an attempt to reach the floor.
The accompanying PDF provides a structured teaching reference, including alignment principles, common mistakes, verbal cues, contraindications, sequencing ideas, prop variations, and teaching notes. It is designed to support confident decision-making in real teaching situations while respecting the natural variability between students.
Together, the video and PDF offer a practical, adaptable approach to teaching Trikonasana 2 with greater clarity, precision, and confidence.
