Pyramid Pose
Description
Pyramid Pose (Parsvottanasana) is a standing forward fold performed in a split stance, folding the torso over the front leg. It intensely stretches the hamstrings and calves of the front leg while stretching the hip flexors of the back leg. It also challenges balance and trains spinal flexibility.
Muscle Group
Equipment Required
Pyramid Pose Instructions
- Stand with feet about three feet apart in a split stance. Right foot forward, left foot back and angled slightly outward.
- Square your hips forward as much as possible. Both legs straight.
- Inhale and lift your chest. Place your hands on your hips or clasp them behind your back.
- Exhale and fold forward from the hips over your right leg. Lead with your chest, not your head.
- Lower your torso as far as your flexibility allows. Place your hands on the floor, blocks, or your shin.
- Keep both legs straight. Press through the heel of your front foot.
- Hold for 5 to 10 breaths. Breathe deeply and let gravity deepen the fold.
- Inhale to rise up. Switch sides.
Pyramid Pose Form & Visual
Pyramid Pose Benefits
- Intensely stretches the hamstrings and calves of the front leg
- Stretches the hip flexors of the back leg
- Improves balance and proprioception
- Builds spinal flexibility
- Strengthens the legs isometrically
- Calming forward fold
Pyramid Pose Muscles Worked
- Hamstrings (front leg)
- Gastrocnemius and soleus (front leg)
- Hip flexors (back leg, stretched)
- Erector spinae (stretched)
- Quadriceps (isometric)
Pyramid Pose Variations & Alternatives
- Standing Forward Bend
- Revolved Triangle Pose
- Warrior Pose
- Pyramid with Hands Clasped Behind Back
- Pyramid with Blocks
