Pyramid Pose

Stance: hip-width, not a tightrope

Step the back foot about a leg’s length behind you, turned in 30 to 45 degrees, and keep the feet hip-width apart rather than heel to heel. A narrow stance makes the hips twist and the balance shaky. The hips should face forward as much as possible. A slightly shorter stance than Warrior I usually feels best.

How to do Pyramid Pose

• Stand with the right foot forward, back foot turned in, hands on the hips
• Inhale and lengthen the spine, lifting the chest
• Exhale and hinge forward from the hips over the front leg, keeping the back long
• Place the hands on blocks either side of the front foot, or on the shin
• Fold more only once the back is long, letting the spine round gently at the end if you like
• Hold for 5 to 8 breaths, then rise slowly and switch sides

Arm options

• Hands on blocks: the easiest and most supportive
• Hands on the hips: more balance and core work
• Holding the opposite elbows behind the back
• Reverse prayer (Paschima Namaskarasana): palms together behind the back; a strong shoulder stretch

Protect the hamstring

Keep a slight bend in the front knee if the back of the knee or the sit bone pulls sharply, and avoid forcing the fold. With a hamstring injury, keep the stretch light or skip the pose. Rise slowly, as the head is below the heart; with high or low blood pressure, keep the hands on high blocks.