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    Person practising Pyramid Pose (Parsvottanasana), folding forwards over the front leg with both legs straight and the hands resting on bricks.
    Teacher: Tawny Cortes
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    Pyramid Pose (Parsvottanasana)

    A strong standing forward bend that combines balance, hamstring stretch, and deep focus.

    Category: Standing / Forward Bend

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Parsvottanasana (parsh-voh-tahn-AHS-uh-nuh)

    Main Focus: Hamstrings, Calves, Hips, Spine

    Props: Yoga Mat, Yoga Bricks, Yoga Belt

    Pyramid Pose (Parsvottanasana) is a standing forward bend that combines balance, stability and a deep stretch through the backs of the legs. Practised with the feet staggered and both legs extended, the torso folds forwards over the front leg while maintaining length through the spine. Props can help bring the floor closer, making it easier to maintain balance and alignment while gradually developing flexibility through the hamstrings and hips.

    How to Practise
    1. Begin standing in Mountain Pose
    2. Step your left foot back about 2–3 feet, keeping both legs straight and hips facing forward
    3. Square your hips by gently drawing the right hip back and the left hip forward
    4. Inhale, lengthen the spine; exhale, hinge at the hips and fold over the front leg
    5. Keep the spine long, hands resting on the shin, blocks, or floor
    6. Relax the head and neck if comfortable
    7. Hold for 30 seconds to 1 minute, then repeat on the other side
    Benefits
    • Stretches hamstrings, calves, and spine
    • Strengthens the legs and improves balance
    • Stimulates abdominal organs and aids digestion
    • Encourages focus and a calm mind
    Modifications
    • Use blocks under the hands to bring the floor closer
    • Keep a slight bend in the front knee if hamstrings are tight
    • Shorten the stance for better balance
    • Hands can be placed on hips or in reverse prayer (for added shoulder opening) if comfortable

    Props to Support Pyramid Pose (Parsvottanasana)

    Find grip and stability for pyramid pose with a mat as the foundation and bricks and blocks to create space when needed.

    Eco-friendly cork yoga mat with green overlay, rolled and unrolled yoga mats side view on white background.
    Eco Cork Yoga Mat - Green
    £69.00
    sustainable eco friendly natural cork yoga block brick prop
    Cork Brick
    £15.00
    Sustainable Cork yoga Block Prop
    Cork Block
    £17.00