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Young Girl Doing Fallen Star Yoga Pose

How To Do Fallen Star Yoga Pose And What Is The Benefits Of It

Fallen Star Yoga Pose (Fallen Triangle Yoga Pose or Rockstar Pose) is an intermediate yoga pose. It is the combination of Side Plank and Triangle Pose with a backbend and the benefits of both.

This full-body yoga pose strengthens and stretches your body at the same time. It opens your chest and heart and also this is a great exercise for boosting your energy and creativity!

Benefits of Fallen Star Yoga Pose

Fallen Star Yoga Pose is a great way to build upper body strength. These poses can be done anywhere, anytime, and bring benefits to many areas like arms and shoulders, middle back, upper back, abs, chest, hamstrings,…

How To Do The Fallen Star Yoga Pose

The practice of Patita Tarasana (Fallen Triangle Pose or Fallen Star Pose) could be a transition from Triangle Pose or Downward Facing Dog Pose.

Pro doing fallen triangle yoga pose

Transition From Downward Facing Dog Pose

  • While in Downward Facing Dog Pose (Adho Mukha Svanasana), start to stretch your legs and arms. Stay for about 4-6 breaths.
  • Inhale, bring your left foot forward between your hands. Exhale and bend your left knee.
  • Inhale and place the weight of your body on your right hand. Move your left hand slowly to the side. Lift your left hand and move it as far away from your left foot as you can go.
  • When you do this, there is a stretch in the front left of your body. Hold your body up to make sure that the stretch goes all the way.
  • Place the left hand behind and sideways, then adjust the back foot so it is at a 45-degree angle. Lift your right arm off the ground, turn your hips upwards and square.
  • Take a deep breath, throw the chest out and take your right arm behind. Extend your upper chest and abdomen.
  • Make sure your left hand is extended without bending the elbows. Your elbows should be facing inwards towards your body and not facing the front.
  • Push through the left leg, hand, shoulder, and hip. Stretch the right side of the body.
  • Hold your head up gently dropping it back for about 3-4 breaths
  • To release from this pose, turn your head in front and move your right arm down as you bend the left knee. Put your right hand on the floor in front of you. Adjust your body and release your left hand. Then take the left leg back to come back to Adho Mukha Svanasana.
  • Relax and repeat on the opposite side.

Transition From Triangle Pose

  • While in Triangle Pose (Trikonasana). Stretch your left leg and extend your left hand to rest against it. Stay for 4-6 breaths.
  • From here, gently release the right arm, look down and move the left hand towards the side and away from the left foot. Go as far as you can.
  • While doing this, the right-hand goes off the floor. Place the left hand comfortably and adjust the feet. The hips remain forward and square, don’t move the hips or the back foot.
  • From here, stretch your left arm and balance. Take a deep breath and slowly raise your right arm and throw your chest out as much as you can go.
  • While extending your right arm, gaze up gently and throw your head back.
  • Stay in this stretch for 3-4 breaths, feeling it in the front of your chest, stomach, right hip, arm, shoulder, and leg.
  • Release your right arm. Move it in and release your left foot. Come to Downward Facing Dog Pose (Adho Mukha Svanasana). Relax and rest.
  • Repeat on the opposite side.

Step by step guide video: Fallen Star Yoga Pose

Tips for Mastering Fallen Star Yoga Pose

  • If you cannot bend your knee all the way to your opposite elbow, extend your leg once the knee is as far forward as possible.
  • Start by getting into a downward-facing dog position to build up the necessary core strength and stability. Lift the leg into the three-legged dog and curl your knee to your nose. Extend and then curl to right elbow. Extend and then curl to left elbow. Repeat several times on each side to build core strength.
  • If you feel strain in your supporting shoulder then move your hand slightly outward for more space.
  • Keep the neck relaxed and in line with the spine.
  • Breathe slowly and deeply.

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