Standing · intermediate

Pyramid Pose

Parsvottanasana

A square-hipped fold over a straight front leg — a stronger hamstring stretch than it looks, and easy to overdo.

Pyramid Pose Photograph coming soon

A rigged MakeHuman figure animated into Pyramid Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — with both legs straight and the head hanging heavy over the front leg, with the contacts solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Step one foot back about a leg's length, back foot turned out slightly.
  2. Square the hips toward the front of the mat.
  3. Keep a micro-bend in the front knee and hinge forward from the hips.
  4. Hands to blocks either side of the front foot.

Why it helps

  • Lengthens the front-leg hamstring specifically
  • Trains balance in a narrow stance
  • Builds hip-square awareness

Common mistakes

  • Locking the front knee and rounding the back to fold deeper.
  • Letting the back hip swing open.

Before you try it

  • Go shallow with hamstring strain — this is a common aggravator.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Blocks under the hands, set high.
  • Shorter stance.
  • More bend in the front knee.

Where this pose shows up

Styles iyengar

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