Posture of the Month - Triangle (Trikonasana)

This is a side bend and a twist which also acts as a hip-opener. It strengthens the legs, tones the waist, keeps the spine supple, opens the chest area and improves digestion.

Start by turning sideways on your mat, and step your feet 3 or 4 foot apart. Turn your right foot out and keep the hips facing forwards. Stretch your arms out at shoulder height - feel the chest opening and expanding, keep the shoulders relaxed down.

Engage your thigh muscles (this will keep your legs active and avoid hyperextension of the knees). If your front knee feels uncomfortable or painful, try bending it or don't perform the posture at all. The spine should stay neutral and the chest stay facing straight ahead, not down towards the floor.

On an in breath, reach across to the right as far as you can, then exhale and take the right hand to the right leg - just to where it reaches comfortably; don't try and take the hand too far down the leg as that often cause the chest to turn towards the floor. Try and bend from the hip joint rather than the waist. Press into the outside of the back foot and keep the back leg (in this instance, the left one) firm.

Raise the left arm straight up, keeping it in line with the shoulder. If your neck is okay, turn and look up to the left thumb. If that is uncomfortable, keep the head either looking straight ahead or down to the floor.

Stay here for up to 5 breaths. Come out of it on an in breath; softening the front knee to do so. Repeat on the other side.

Counterpose - wide legged forward bend or of course, need I mention it .......... down face dog (a yoga teacher's best friend!).