Pyramid Pose (Parsvottanasana) demonstrated
Category
Standing
Level
intermediate
Hold
5–8 breaths
Type
Asana
Breath
Inhale to lengthen the spine, exhale to fold over the front leg.

Pyramid Pose

Parsvottanasana — "intense side stretch posture"

Also known as: Intense Side Stretch

A straight-legged fold over the front leg with the hips squared. Pyramid gives the hamstrings an honest stretch and quietly tests your balance.

Step by step

  1. 1From standing, step your left foot back about a shin's length, back toes angled slightly out.
  2. 2Square both hips toward the front of the mat, feet on separate tracks hip-width apart.
  3. 3Place your hands on your hips or on blocks either side of the front foot.
  4. 4Inhale to lengthen your spine, growing tall over the front leg.
  5. 5Exhale and hinge forward over the front leg, keeping the spine long.
  6. 6Keep both legs straight but not locked, weight even between the feet.
  7. 7Fold only as deep as you can without rounding the upper back.
  8. 8Inhale to rise with a flat back and switch sides.

Benefits

  • ✓ Deeply stretches the hamstrings and calves
  • ✓ Strengthens the legs and improves balance
  • ✓ Teaches squared, level hips in a short stance
  • ✓ Lengthens the spine over the front leg

Make it yours

  • · Place hands on blocks at their tallest height either side of the front foot.
  • · Shorten the stance for easier balance and squarer hips.
  • · Rest your hands on a chair seat and fold only halfway.

Take care

  • Keep a soft bend in the front knee if you have a hamstring injury.
  • Use blocks and a shallow fold if you have lower-back sensitivity.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

  • Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
  • Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one

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