Dean Pohlman

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.

Low plank is a very difficult exercise, but it is also an incredibly effective way to build upper-body muscle mass and chest strength. This posture also helps prevent injury in the shoulders and upper back. As with any posture, it’s important to focus on proper technique for the best possible results.

This three-posture series is a shortened version of a traditional yoga flow, or sequence of postures linked by transitional movements. This flow is a great warm up to activate and open the muscles in the whole body. If it is difficult to combine the breathing with the movements, practice just the movements first.

This is a fantastic posture for relieving back pain, and it’s a great way to warm up your spine for yoga practice, making it an essential part of vinyasa or “flow” yoga classes. If you’re a beginner, allow your knees to bend, and use a block to reach the ground.