Pyramid Pose

Pyramid Pose


This exercise involves standing with feet hip-width apart, then bending forward and placing hands on the ground while walking them forward until the body forms a triangle shape. It stretches the hamstrings, calves, and spine while also strengthening the arms and shoulders.

Muscle Group

Equipment Required

Pyramid Pose Instructions

  1. Start in a standing position with your feet hip-width apart.
  2. Take a deep breath in and as you exhale, fold forward from your hips, keeping your spine straight.
  3. Place your hands on the ground, shoulder-width apart, with your fingertips in line with your toes.
  4. Step your left foot back, keeping your left heel lifted and your toes pointing slightly outwards.
  5. Press your right heel down into the ground and straighten your right leg as much as possible.
  6. Engage your thigh muscles and draw your kneecaps up towards your hips.
  7. Press your hands firmly into the ground and lift your hips up towards the ceiling.
  8. Lengthen your spine and gaze towards your navel.
  9. Hold the pose for 5-10 breaths, then release and repeat on the other side.

Pyramid Pose Form & Visual

Pyramid Pose

Pyramid Pose Benefits

  • Improves agility and coordination
  • Increases foot speed and reaction time
  • Enhances cardiovascular endurance
  • Burns calories and aids in weight loss
  • Can be done anywhere with minimal equipment
  • Helps to prevent injuries by strengthening lower body muscles

Pyramid Pose Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals
  • Spinal erectors
  • Shoulders
  • Chest

Pyramid Pose Variations & Alternatives

  • Extended pyramid pose
  • Revolved pyramid pose
  • Pyramid pose with a twist
  • Pyramid pose with a bind
  • Low pyramid pose
  • High pyramid pose
  • Warrior III pyramid pose
  • Pyramid pose with a quad stretch
  • Pyramid pose with a side stretch