Pyramid Pose

Parsvottanasana

parsh-voh-tah-NAH-sah-nah

An intense forward fold over the front leg that deeply stretches the hamstrings while improving balance and proprioception. Pyramid Pose also opens the shoulders (especially with reverse prayer hands) and teaches hip-squaring alignment. It demands patience and mindful breathing as you surrender into a deep stretch of the entire back of the front leg.

How to do Pyramid Pose

1. From Mountain Pose, step your left foot back about three feet, keeping both feet grounded. Turn the back foot out to about 45 degrees and align the front heel with the back heel.
2. Square your hips to face forward by drawing the front hip back and the back hip forward. Place your hands on your hips, on blocks, or in reverse prayer behind your back.
3. On an inhale, lengthen your spine tall. On an exhale, hinge at the hips and fold over your front leg with a long spine, leading with the chest rather than the forehead.
4. Keep both legs straight and strong, lifting the kneecaps by engaging the quadriceps. Press firmly through the outer edge of the back foot for stability.
5. Frame your front foot with your hands (on the floor or on blocks) and continue to lengthen the spine with each inhale and deepen the fold with each exhale. Hold for five to eight breaths, then repeat on the other side.

Benefits of Pyramid Pose

• Deeply stretches the hamstrings and calves
• Strengthens the legs and improves balance
• Opens the shoulders (especially in reverse prayer variation)
• Calms the brain and improves digestion
• Teaches hip-squaring alignment

Muscles Engaged

Modifications & Variations

• Place blocks on either side of the front foot to bring the floor closer
• Bend the front knee slightly if hamstrings are very tight
• Keep hands on hips instead of reverse prayer if shoulders are tight

Cautions

• Avoid with hamstring tears or acute lower back injury
• Use caution with high blood pressure; keep the fold shallow
• Those with balance issues should practice near a wall