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
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Chair Pose
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Revolved Standing Hand to Big Toe Pose
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Corpse Pose
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