Pyramid

Sanskrit Name:

Parsvottanasana

Description:

A grounding pose that stretches the hamstrings and calves while strengthening the legs and improving balance. Pyramid encourages focus, discipline, and a deep release in the back body.

Alignment Cues:

• Feet:
  • Step one foot back about 2.5 to 3 feet, heels in line or slightly wider
  • Front foot points straight forward, back foot turned slightly out (~45°)
  • Press evenly into both feet for stability
• Legs:
  • Both legs straight but not locked
  • Engage thighs and lift kneecaps
• Hips:
  • Square the hips toward the front leg
  • Draw the outer right hip back and inner left hip forward (if right leg is forward)
• Torso and Spine:
  • Lengthen spine forward before folding over the front leg
  • Keep spine long and aligned; avoid rounding
• Arms and Hands:
  • Hands can be on blocks, the floor, or in reverse prayer behind the back
  • Elbows draw toward each other if using reverse prayer
• Head and Neck:
  • Let the head hang or keep neck neutral with gaze down
  • Avoid compressing the back of the neck
• Breath:
  • Slow and deep to soften into the hamstrings and calm the body