Yoga · Beginner
Pyramid pose
Parsvottanasana
Also called Intense side stretch
Pyramid pose is a standing forward fold over one straight front leg, with the feet staggered and the hips facing forward. It gives a strong stretch to the hamstrings of the front leg. Folding from the hips with a long spine, and using blocks when needed, keeps the stretch in the legs instead of the back.
How to do Pyramid pose
- 1Stand at the top of your mat and step your left foot back about three feet.
- 2Turn your left toes out slightly and keep your feet about hip width apart side to side.
- 3Point your hips toward the front of the mat and rest your hands on your hips.
- 4Inhale and lengthen your spine, lifting your chest.
- 5Exhale and hinge forward from your hips over your right leg, keeping your back long.
- 6Rest your hands on blocks or the floor on either side of your front foot.
- 7Keep a micro bend in your front knee and hold for five breaths.
- 8Press through your feet and rise with a long spine, then switch sides.
Common mistakes and how to fix them
The back rounds to bring the head toward the knee.
Place your hands on blocks, lift your chest a little, and fold only as far as your spine stays long.
The front knee locks.
Keep a micro bend in the front knee and lift through the front of the thigh.
The front hip juts forward and the hips twist.
Draw your front hip back and your back hip forward until both hip points face the front of the mat.
The feet line up heel to heel and balance feels shaky.
Step your back foot out to the side so your feet sit about hip width apart.
Modifications
- Place your hands on blocks at their tallest height.
- Keep your hands on your hips and fold only halfway with a flat back.
- Shorten your stance and bend the front knee more.
Benefits
- Stretches the hamstrings and calf of the front leg.
- Builds balance in a narrow stance.
- Strengthens both legs.
- Teaches a clear hip hinge with a long spine.
Breath
Inhale to lengthen your spine and exhale to fold a little deeper. Keep the breath slow and avoid forcing the stretch.
Take care
Take care with hamstring or lower back injuries, and keep your front knee bent if the stretch feels too strong. Rise slowly if you feel dizzy, and stop if you feel sharp pain.
Pyramid pose questions
What does pyramid pose stretch?
Pyramid pose mainly stretches the hamstrings and calf of the front leg. It also stretches the hips and builds strength in both legs.
Should my front leg be straight in pyramid pose?
Keep it long but not locked, with a micro bend in the knee. Bend it more if the stretch at the back of the leg feels too strong.
How far apart should my feet be in pyramid pose?
The stance is usually a little shorter than Warrior I, about three feet. Keep your feet about hip width apart side to side for balance.
