Why Triangle Pose Hurts: SI Joint, Pelvis & Spinal Alignment Explained
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Why Triangle Pose Hurts: SI Joint, Pelvis & Spinal Alignment Explained
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About this listen
Triangle Pose can feel amazing — or it can irritate the SI joint, strain the low back, and compress the front hip.
In this episode, we go beyond basic alignment and explore the pelvic and spinal mechanics that make Triangle Pose either stabilizing or stressful.
Jane and Sarah unpack:
- Why “stack your hips” doesn’t work for everyone
- How flexible students often overload the SI joint
- To shift your pelvis towards your back foot...or not
- Why you might feel Triangle too much in your top waist (and why that’s a red flag)
- How to avoid dumping into the front hip
- Side bending vs true length through the spine
- Breath strategies for splayed ribs vs tight bodies
If Triangle Pose has ever felt jammed, pinchy, or unstable, this conversation helps you understand what’s happening in your pelvis and spine — and how to fix it.
Ideal for teachers, curious students, or anyone working with SI joint sensitivity.
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