The Triangle pose stretches and strengthens the thighs and ankles, stretches the hamstrings, hips, spine, and chest, relieves backache (especially during pregnancy—I’m photographed here as I entered my third trimester), and helps to keep stress at bay.
Position legs 4 ft. apart. Raise arms parallel to the ground and actively reach hands out, palms face down.
Turn right foot out 45 degrees and align heels together (or heel to arch to help with balance). Firm the thighs and keep right kneecap in line with the center of the right ankle.
Inhale deeply, and as you slowly exhale, extend the torso directly over the right thigh, bending at the hip joint.
Firmly press the outer left heel into the ground and pull the left shoulder back to open through the chest.
Lengthen the tailbone towards the back heel and place your right hand on a block, your ankle, or on the ground outside of the right foot (advanced). Lift left hand up toward the sky and gaze toward fingertips.
Most people have unbalanced chain muscles, focusing too much on the anterior (front) chain and less on the posterior (back) chain. This disproportion creates uneven strength, which causes poor posture, as well as upper and lower back pain. The “Superman” is a great exercise to emphasize and strengthen the posterior chain muscles, thereby evening out this unbalance.
Setup & Starting Position
Lay prone (face down) with your arms in front of you.
Bring the shoulder blades together and down while tightening the lower back and gluteal muscles.
Lift arms and legs, holding the upper and lower body off the ground. (Your weight should rest comfortably on your lower abdominals and pelvis.)
Hold for a count of 2 and repeat for 10-15 reps.
Jeffrey L. Cumro, DC, is a certified personal trainer and yoga instructor with Better Life Chiropractic and Wellness, LLC. For more information, visit betterlifeNE.com.