The pyramid pose, known as Parsvottanasana in Sanskrit, embodies both strength and surrender. With the torso extended forward and the feet grounded to the earth, Pyramid Pose can provide a deep stretch in the hamstrings, calves, and back. This yoga pose can help release any built-up tension in the back, shoulders, and neck muscles. Practitioners can place their hands on two blocks to avoid over extension.
How do you do Pyramid?
Step 1.
Begin standing at the top of your mat in mountain pose. Step your left foot back behind the right by ~3 feet, heel-to-heel alignment, positioning the back toes out to a 30-45 degree diagonal.
Step 2.
Engage your quadriceps to straighten both legs. Keep your back heel rooted to the ground and square off the hips towards the front of your mat.
Step 3.
Inhale as you lengthen your spine, lifting your chest and hinge at the hips to fold over the front leg, keeping both legs straight, your spine and side body long, hips level.
Step 4.
Place your hands on either side of your front foot on the ground or blocks. Alternatively, you can keep your hands on your hips or reach for opposite elbows behind your back.
Step 5.
Allow your head to hang heavy, releasing any tension in your neck and shoulders if folding forward. Relax your facial muscles and hold the pose for several breaths.
Step 6.
Continuously focus on lengthening through your spine, hugging your quadriceps and kneecaps to support the bone, lengthen the hamstrings, and to avoid hyperextending your joints.
Benefits of Pyramid
Stretches and strengthens the legs and ankles
Elongates the spine and can relieve tension in the lower back
Prepares the body for deeper forward bends
Improves balance, focus, and concentration
Variations of Pyramid
Ashtanga: hands find reverse prayer behind your back
Place a yoga block or stack of blocks under each hand to provide support and help maintain proper alignment.
Revolved Pyramid pose - Inhale to lengthen your spine, then exhale as you twist your torso to the right, (if right foot is forward), grounding the left hand down outside or right foot or on a block and reaching your right arm up towards the sky
Other Yoga Poses to Try
- 21Apr
Reverse Plank
Reverse Plank, also known as Purvottanasana in Sanskrit, emphasizes strength, openness, and balance. This yoga pose engages the posterior chain, including the glutes, hamstrings, and back muscles, while also providing a deep stretch across the chest, shoulders, and front body.
- 22Apr
Double Pigeon
Double Pigeon, also known as Firelog Pose or Agnistambhasana in Sanskrit, can be a deep hip-opening stretch, targeting the outer hips, glutes, and lower back. By opening up these muscles, this yoga pose can release tension within these lower muscle
- 10Sep
Reverse Triangle
Reverse Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga pose that involves a deep twist through the spine, which can help with detoxification and circulation. This pose stretches and strengthens the legs, hips, and chest while enhancing mobility
- 18Nov
Revolved Chair
Revolved Chair Pose, or Parivrtta Utkatasana in Sanskrit, is a dynamic twisting posture that combines strength and balance. This yoga pose deeply engages the legs and glutes while activating the core through the spinal twisting movement. The twisting action stimulates
- 05Sep
Reverse Warrior
Reverse Warrior, or Viparita Virabhadrasana, is a powerful yoga pose that blends strength and grace, offering a deep lateral stretch while enhancing stability and balance. This pose is particularly effective at opening the side body, stretching the intercostal muscles, obliques,
- 22Jan
4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
