StandingBeginner
Pyramid Pose
Parsvottanasana
Pyramid Pose (Parsvottanasana) folds the torso over a long stance, pairing reverence in the hands with a deep hamstring and spine stretch.
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How to Perform
- 1
Step one foot back from Tadasana about three feet, squaring hips toward the front leg.
- 2
Bring hands into reverse prayer behind the back or clasp opposite elbows, drawing shoulders broad.
- 3
Inhale to lift the chest; exhale to hinge from the hips, lengthening the spine forward over the front thigh.
- 4
Keep both legs straight and active, pressing evenly through the feet as the crown reaches toward the toes.
- 5
Breathe steadily for 3–5 cycles, then lift the torso on an inhale, release the arms, and repeat on the other side.
Benefits
- Lengthens hamstrings, calves, and spine while strengthening legs and ankles.
- Massages abdominal organs to support digestion and detoxification.
- Calms the nervous system through introspective forward folding with focused breath.
Alignment Cues
- Feet hip-width apart on separate tracks for balance.
- Both legs straight but not locked, weight centered.
- Spine lengthens from tail to crown; avoid rounding shoulders.
- Hands press together behind back without collapsing chest.
Common Mistakes
- • Back hip jutting out to side
- • Rounding spine excessively
- • Locking knees backward
- • Collapsing onto front leg
Contraindications
- • Acute hamstring tear or sciatic pain
- • Unmanaged high blood pressure—keep head above heart
- • Shoulder injury preventing reverse prayer
Recommended Props
BlocksStrapWall
Tags
Advanced StandingHipsIntermediateLegsSpineStandingasana