Ever feel tight along the sides of your body between your hips and the bottom of your rib cage? This muscle group can get tight when we have asymmetries in our hips, shoulders or back, or when we move while twisting and lifting.
It seems to be an easy area to get tight muscles, but a difficult area to stretch. And tight muscles in this area, especially if just one side, can lead to back pain.
Triangle pose is a great option for stretching this muscle area, but you need to find the right position with your body and take advantage of your breathing. The traditional version (in the photo) has the lower hand very low down the shin. However, this requires a lot of flexibility in your hips and back.
If you don’t have that flexibility, you will unknowingly lean forward with your back. Not great for your back and the stretch in the side of the body disappears.
Another option is the version from Week 2 of the Boston Medical Center guidebook for students on using yoga for back pain. 
See page 51, for Triangle pose at the wall. The key difference is your lower hand is on the wall. Not only does this keep your back in better alignment, but you can push against the wall with your hand. Why do that? Because at the same time you can pull your opposite right hip away – lengthening the side of the body.
Some other key tips to help you find that stretch:
- With your left foot forward, let your right hip roll down towards the floor.
- Then think of pulling your tailbone (particularly the right side of your tail bone) or your right buttock back.
- Then try to breath air towards the right side of your ribs, as if you are trying to inflate that side of your body.
All of these actions help to move the top of your right hip bone away from the bottom of the right side of your ribs and shoulder blade and that creates the elusive stretch of the side body.
