YanvaYoga > Yoga Poses > Pyramid Pose

Pyramid Pose

Pyramid Pose (front) - Iana Varshavska

Contents

Pyramid Pose, Intense Side Stretch Pose or Parsvottanasana in Sanskrit (‘Parsva’ means ‘Side’, ‘Ut’ means ‘intense’ and ‘tan’ means to ‘extend, stretch or lengthen’) is an intermediate-level standing posture that involves a deep forward fold that helps to stretch hip muscles and hamstrings and lengthen the spine.

Assuming Pyramid Pose requires aligning both the heels sidewise separating the legs and joining the hands in reverse prayer pose or simply placing them on the mat in one line with the leg that goes forward. This is followed by bending the torso so that the head touches the shin of the front leg.

Pose Detail

Step-by-Step Instructions

Step 1
From High Lunge pose (with left foot forward), step the back leg forward enough to straighten both legs. Keep the back foot flat on the floor with the toes facing forward.
Step 2
Flatten your spine, move the coccyx forward, and retract the front ribs.
Step 3
As you exhale, lean forward, placing your torso parallel to the ground.
Step 4
Draw the shoulder blades down the back and away from the ears. Do not forget to engage the belly gently by drawing the navel in and up towards the spine.
Step 5
On an inhale extend the arms in front of you.
Step 6
On an exhale, reach your arms behind your back and clasp the elbows with the opposite hands. If you have more flexibility in your shoulders you can bring the hands into reverse prayer behind your back with palms pressed together and the fingers pointed up or place your hands on the ground in one line with the leg that is forward.
Step 7
On an inhale, lengthen the spine and on an exhale hinge from the hips to bring the torso down towards the front leg. Make sure to maintain the length of the spine and the squaring of the hips. Tailbone reaches behind you the crown of your head reaches forwards.
Step 8
Bring the gaze to your front big toe.
Step 9
To release, bring your hands to your hips, press firmly through your back heel and gently lift your torso with the using the strength of your belly (not your low back). Repeat on the opposite side.

Benefits and Contraindications

Benefits

Calms the brain and flush the sinuses with mild inversion.

Stretches the spine, hip muscles and hamstrings

Strengthens the legs and spine.

Improves posture.

Aids digestion.

Elongates hamstrings.

Contraindications

Recent back surgery

High or low blood pressure.

Migraine

Low back pathologies.

Ankle, knee, or hip injury.

Shoulder injury (if taking hands behind the back)

Photo poses in different angles

Modifications, Props and Tips

Parsvottanasana will challenge your balance, serenity, and flexibility when practiced in correct alignment. Keep the following information in mind when practicing this pose:

  • Keep your hips squared throughout the pose.
  • Lengthen the front of your torso from your breast bone to your navel.
  • Keep the crown of your head reaching forward as you simultaneously extend your tailbone behind you.
  • Use yoga blocks if you can not reach the floor with your spine straight
  • Use a yoga strap if you can not clasp your hands behind your back
  • Beginners also find it difficult to maintain the firmness of the back leg. To attain the stretch fully with the leg and inner groin softening the front knee will be helpful.

Frequently Asked Questions

Manduka Cork Yoga Block 6
The Best Cork Yoga Blocks: Reviewed and Rated
Iana Varshavska /

Do yourself a favor and ignore the yoga snobs – using a cork yoga block...

Best Yoga Straps Reviewed and Rated
Best Yoga Straps Reviewed and Rated
Iana Varshavska /

You do not compulsorily need anything more than your body, breath, and a room spacious...

Modifications & Variations

  • Pyramid Pose Hands On Blocks
  • Pyramid Pose Hands in Reverse Prayer Pose
  • Pyramid Pose With A Front Knee Slightly Bent
  • Pyramid Pose with Torso Parallel to the Ground

Top Preparatory Poses

Top Follow-Up Poses

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.