Pyramid Pose
Pyramid Pose gives an intense hamstring stretch with a stable stance. Blocks bring the floor closer.
- Level
- Beginner
- Family
- Forward fold
- Hold
- 5–8 breaths per side
- Works
- Hamstrings, hips, back
- Hips back, chest forward
- Long spine
Step by step
How to do Pyramid Pose
Begin Stand with the right foot forward and left foot back about a metre.
- 01
Step the left foot back, turning it in about 45°, feet hip-width.
- 02
Square the hips toward the front.
- 03
Inhale and lengthen the spine, hands on hips.
- 04
Exhale and fold over the front leg with a long back.
- 05
Place hands on blocks either side of the front foot.
- 06
Micro-bend the front knee if needed.
- ↩
Coming out. Hands to hips, inhale and rise; switch sides.
Breath
Exhale to fold deeper.
Focus
Hamstring stretch
Why practise it
Stretches hamstrings, hips and spine; improves balance.
Alignment & cues
Hips level; front kneecap lifted, not locked.
Teacher’s cues
- “Hips back, chest forward”
- “Long spine”
Common mistakes
Narrow stance and rounding the spine.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hands on blocks; bend the front knee.
Variations
- Reverse prayer hands behind back
Props
- Two blocks
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Ease off with hamstring injury; rise slowly.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Parsva means side; ut intense; tan stretch.
Questions
How wide should my feet be?
Hip-width side to side helps balance and keeps the hips level.
