Pyramid Pose
ParsvottanasanaAn intense forward fold over a straight front leg with the hips squared, isolating the hamstring more sharply than a wide stance. Builds length and control for deeper standing folds.
- 01Step the feet about a leg-length apart, front foot forward and back foot turned in slightly.
- 02Square the hips toward the front of the mat by drawing the front hip back and the back hip forward.
- 03Keep both legs straight and hinge from the hips over the front leg.
- 04Bring the hands to the floor or blocks either side of the front foot.
- 05Lengthen the spine forward rather than rounding down toward the shin.
- 01Square the hips before you fold.
- 02Hinge at the hip, spine long.
- 03Ground the back heel.
- 01Letting the hips open toward the side — keep them level and facing forward.
- 02Rounding the back to reach lower — use blocks and keep the spine long.
- 03Hyperextending the front knee — micro-bend it and hold the thigh firm.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.