Pyramid Pose
पार्श्वोत्तानासन
Target Muscles
Benefits (6)
- + Stretches hamstrings, calves, and hips intensely
- + Strengthens the core and legs
- + Lengthens the spine and improves posture
- + Calms the brain and relieves mild anxiety
- + Stimulates abdominal organs and improves digestion
- + Improves balance and coordination
Avoid If (5)
- - Serious back injury (herniated disc, sciatica)
- - High blood pressure (avoid deep forward bend, keep head above heart)
- - Hamstring tear or severe groin injury
- - Glaucoma (avoid keeping head below heart for extended periods)
- - Recent abdominal surgery
About
Pyramid Pose, or Parsvottanasana, is an intense standing forward bend that deeply stretches the hamstrings and calves while strengthening the core. It promotes spinal lengthening and helps square the hips, requiring precision and balance.
Step-by-Step Instructions
1. Stand in Tadasana (Mountain Pose). Exhaling, step your right foot back about 3-4 feet, turning the toes out 45-60 degrees.
2. Inhaling, turn your torso to face the right leg, keeping the hips squared forward. Place your hands on your hips.
3. Exhaling, begin to fold forward from the hips, keeping the back straight. Draw the right hip back and push the left hip forward to keep the hips level.
4. Place your palms on the floor on either side of your right foot. Use blocks if necessary for balance and length.
5. Ensure both feet are firmly grounded, pressing through the heels and balls of the feet. Keep the knees straight and strong.
6. Inhaling, lengthen your spine, lift your head, and look forward. Draw the shoulders away from the ears.
7. Exhaling, lengthen your spine further, drawing the abdomen towards the thigh and folding your head towards the knee. Release the neck.
8. Hold for 30-60 seconds, deepening the stretch with each exhalation.
9. Inhaling, come up with a straight back, placing hands on hips.
10. Exhaling, bring the right foot back to meet the left and return to Tadasana. Repeat on the other side.