Fallen Triangle is a difficult posture. The legs extend in two directions. The front leg is being intensely stretched. The muscles of the torso—some of them deep and ones you never think about—must hold you upright. Your back foot is grounded in a manner rare in day-to-day living.
There are many methods to approach any asana. When you are performing or presenting it, it can help to look at the pose and break it down into poses or movements you already know. Then your task is simpler because you basically assist yourself onto or through difficult postures by recalling what you already know.
Keep the poses active and easy by lying down in the Early Triangle Pose and using a partner to support you. Step by step, then, proceed to tougher variations of Triangle, even pausing for a long time in any posture that suits you. It is the process of becoming aware of yourself and aware of your body and mind in this learning that you want to feel, more than simply doing the posture.
Lie down on your back, bend your right knee, and bring it to your chest. For holding: grasp your right big toe with the first two fingers of your left hand, hold your calf with your right hand, or use a strap, a belt, or a towel; hold one end of the strap with the right hand. Keep the shoulders on the mat, pull the lower ribs in, and start to push your right heel out in an attempt to straighten your right leg. Keep the leg bent as much as is comfortable for you.
Start straightening your right leg as your heel presses down. Keep your knee around the hip, and using the muscles at the back of your leg, push down on the edge of your left foot to balance. Inhale, raise the head, and lengthen the spine. Exhale, hinge at the hips, and fold over your right leg as far as you can. Put your right hand on your shin, block, or mat, and lift your left arm up with the palm facing out. Pull in your low ribs and hips as if doing a crunch to maintain stability in your midsection.
Stand at the front of the mat, lift your right knee to your chest, and grab your big toe with the first two fingers of your right hand. Place your left hand on your left hip for support. Push out your right heel to straighten your leg in front of you. Bend your knee if needed. Stand tall, with your head reaching up. Fix your gaze on one point while moving your right leg slowly to the right.
Start in Downward-Facing Dog, feet apart as wide as your hips, hips lifted high. Inhale and lift your right leg back straight. Exhale, shift forward, and bring your right knee to your left elbow. Pause and roll onto the inner side of your left foot. Push out your right heel to straighten your leg to the side, off the mat. Place your right foot down on the mat's left. Shift your weight to your right hand and lift your left hand up high.
In Plank Pose, move your hands slightly forward, lining up with your fingertips. Pull back your shoulder blades to firm up your shoulders. Tilt onto your right foot's right side, stacking or placing your left foot on or in front of your right. Keep your hips raised. Pull your ribs in to avoid curving your lower back too much. When ready, bend your left knee, pulling it to your belly.