1 Start in a Warrior 1 stance, with your left foot back and turned out at 45 degrees, right knee bent, and hips facing forward.
Use this variation of Pyramid to improve spinal mobility for twists while strengthening the core and improving hip flexibility. This pose is beneficial for athletes, especially triathletes and runners, to prevent back injuries. It also improves potential strength in twisting or swinging movements.
TARGET AREAS
• spine • core • hips
BENEFITS
• Increases spinal mobility for twisting motions • Reduces risk of spinal injury • Improves balance
1 Start in a Warrior 1 stance, with your left foot back and turned out at 45 degrees, right knee bent, and hips facing forward.
2 Move into Pyramid by hinging at the hips, resting fingertips on the floor, and straightening right leg until you feel a stretch in the right hamstrings. Flatten your back by pulling chest forward. Squeeze legs toward each other. If you cannot keep your back flat while touching the floor, rest left hand on a block.
3 Roll back your right shoulder and extend your right hand toward the ceiling, opening your chest to the right. Use the left fingertips to help maintain balance. Keep hips squared forward, and squeeze legs toward each other. Hold the posture, inhaling as you pull your chest forward and lengthen the spine, and exhaling as you deepen the twist and engage your core. Repeat on the other side.
YOU SHOULD FEEL
• Stretch in right hamstrings and outer thigh
• Stretch in spine
• Engagement of both legs
YOU SHOULDN’T FEEL
• Discomfort in spine and neck; use core to twist, and maintain maximum length
• Significant weight in front hand; if so, shift weight to hips and core
PRO TIP
To challenge your core and legs, try hovering the planted hand above the floor.