Building the Pyramid

Parsvottanasana, or Pyramid Pose, has many benefits.  In addition to focus and balance, it can help stretch the hamstrings, shoulders, wrists and calfs. It’s also a great preparation for revolved triangle.

Richard Freeman calls it the “king of poses”. It is part of the ashtanga standing poses, and is practiced in every class of primary and second series. It is one of the best standing poses, helpful to prepare for other standing balancing poses such as utthita hasta padangusthasana (extended hand-to-big-toe pose).

Parsvottanasana is safe for most people to practice, and can bring great benefits to both the mind and the body. 

Parsvottanasana – The Pyramid Pose

To take the pose, step the feet apart, with less distance between them than in warrior 2. The back foot eventually should be parallel to the back of the mat, but for most of us we can turn it to face slightly forward. This will help square the hips so they are parallel with the front edge of the mat.

If you feel a little wobbly in this position, feel free to take your stance a bit wider. Start with your hands on your hips and really square your hips to face forward. Then lift a bit in the belly to create length in the spine.

For the first variation, hold your elbows behind the back. For the second variation, you can put the hands into reverse prayer position behind the back if available. If this doesn’t hurt the wrists, open up the elbows a little further back.

Lengthen the spine, and then from that place of length, begin your forward fold, but keep the chest up and the abs engaged. As you fold forwards, your hips are coming backwards. Go down as far as you can until your hamstrings begin to feel a stretch. Keep a micro-bend in the front leg.

Spend several breaths in your forward fold, trying to slowly go deeper into your hamstring stretch. As you come up, try to keep as much length as possible, and keep your core engaged. Rotate and then go to the other side.

Remember, the main things in this pose are to create as much length as possible in the spine, and try to rotate the hips to face forward.

Share the Stretch

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For more yoga tips, check out Doron’s YouTube channel, or visit us for a yoga retreat at the Doron Yoga & Zen Center in Guatemala.

For more information on asanas and modifications, have a look at the Doron Yoga Manual.