Pyramid Pose (Parsvottanasana)
Pyramid Pose (Parsvottanasana) is a standing forward bend that deeply stretches the hamstrings, calves, and hips while strengthening the legs and improving balance. It also helps lengthen the spine and open the chest. Pyramid Pose requires focus on alignment and breath, and it's commonly included in yoga sequences to enhance flexibility and stability.
Key Points
- Alignment:
- Start in a standing position with your feet about 3 to 4 feet apart, or about one leg’s length.
- Turn your right foot 90 degrees to the right, so it’s facing forward, and angle your left foot slightly inward (about 30 degrees).
- Align your heels, or keep a slight distance between them, depending on what feels comfortable for your hips.
- Movement:
- Inhale to lengthen your spine, reaching the crown of your head toward the ceiling.
- As you exhale, hinge at the hips, folding forward over your right leg while keeping your torso long. Bring your hands to the floor, or place them on your shin or a block if you can’t reach the ground.
- Keep your back leg straight, and focus on drawing the left hip slightly forward and the right hip back to square your hips to the floor.
- Aim to bring your chest toward your right thigh while keeping your spine long and neck relaxed.
- Engagement:
- Engage your thighs and core to protect your lower back as you fold forward.
- Press down firmly into your feet to keep balance, and avoid locking your knees.
- Draw your shoulder blades back to open your chest and avoid rounding your upper back.
- Focus:
- Keep your gaze slightly forward or toward your toes, maintaining a neutral neck.
- Focus on lengthening the spine with each inhale and deepening the fold with each exhale.
- Pay attention to the stretch in your hamstrings and calves while keeping your hips square and avoiding twisting.
- Breath:
- Inhale to lengthen through the spine, creating space between your vertebrae.
- Exhale and fold deeper, maintaining a calm, steady breath to help deepen the stretch.