Translation: Triangle Pose

Step the legs apart. Turn one leg 90 degrees. Place the lower hand on the mat, if possible, and extend the other up. The left one is shown opposite. Then slowly enter the yoga posture by placing the hand down on the leg or on the mat (The hand can be placed on the inside or outside of the feet. You can also grab the big toe). Vertically align the arms with the shoulders. Stretch downwards and upwards with that arms.

Tips
Do not over rotate the neck. If the neck muscles hurt look down then up. Repeat these mild rotations to ease the muscles then look back up again. Maintain a straight alignment in the neck and look sideways instead of up if the neck muscles are still aggravated.

Balance is sometimes hard especially when entering the posture. Use the pinky toe and the big toe for stabilizing the body when entering and while performing this posture.

Weight usually shifts on the surface area of the feet. In the front foot the weight and forces will shift towards the position of the hand. If it is on the outside force will shift to the outside of the foot and the opposite if the hand is placed on the inside. Push energy through the pinky toe or big toe to balance this problem. Placing the hand on top of the leg is another great Triangle Pose.

Pick the big toe up in the back foot for a moment. This will balance the weight on the foot of the lagging (back) leg.