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Pyramid Pose (Parsvottanasana)

Updated: Apr 2

Elisha in Pyramid Pose (Parsvottanasana), folding forward over the front leg, hands on the floor, hips squared
Root down, fold forward, find the edge.

Pyramid Pose is an intense forward fold that deeply stretches the hamstrings, calves, and hips while also building strength and stability in the standing leg. It requires a square stance, both hips facing forward, which makes it a great pose for increasing hip mobility. The fold forward also calms the nervous system and brings a sense of inward focus.


How to Practice Pyramid Pose (Parsvottanasana)


Elisha standing upright in the Pyramid Pose setup, right foot forward, left foot back at 45 degrees, hands on hips, spine tall and hips squared toward the front of the mat
Start here. Feet set, hips squared, spine long before you fold.

1.Start in Mountain Pose, then step your left foot back about 2.5-3 feet.

2. Turn your left foot out to a 45-degree angle and press both feet firmly into the mat.

3. Square your hips toward the front of your mat — this is the most important alignment cue in this pose.

4. Place your hands on your hips or in reverse prayer behind your back.

5. On an inhale, lengthen your spine tall. Pause here before folding.







Elisha in a halfway lift version of Pyramid Pose, hinging forward at the hips with a flat back, hands resting on the shin, spine parallel to the floor
Halfway there. Flat back, long spine, hips still level.

6. On an exhale, begin to hinge at the hips and fold forward over your front leg, leading with your chest.

7. Stop at halfway if you feel the hamstrings pulling sharply, this is a great place to breathe and build length.












Elisha in a halfway lift version of Pyramid Pose, hinging forward at the hips with a flat back, hands resting on the shin, spine parallel to the floor
The full fold. Let gravity do the work.

8. Continue folding as your hamstrings allow, letting your hands come to the floor, blocks, or your shin.

9. Keep your front leg straight with a soft microbend and your hips level throughout.

10. Hold for 5-8 breaths, then switch sides.












Modifications & Variations

  • Blocks under hands: Place blocks on either side of your front foot to support your hands and keep your spine long.

  • Bent front knee: Bending your front knee slightly reduces the intensity on the hamstring and is perfectly fine for beginners.

  • Hands on hips: Keep your hands on your hips throughout the fold to help you feel if your hips are staying square.




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