Arms longFingertips downBack long, chest openBack leg strongBack foot angledIntense Side Stretch (Pyramid)
Pārśvottānāsana
Read what the gnome says
Pyramid Pose! Step one foot back, both hips facing forward, feet a short stride apart. Back foot turned out a little, both legs straight but soft. Fold forward from the hips with a long spine, hands on blocks or shins. Keep the hips level. Don't round the back. Breathe.
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Step one foot back, back foot angled slightly out, hips square.
- Hinge forward from the hips with a long, flat back and hands to the floor or blocks.
- Fold over the front leg, keep both legs strong and hold; switch sides.
Common mistakes
- Don’t round the back to reach the floor: use blocks.
- Don’t lock the front knee.
- Don’t let the back hip swing out.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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Great SealIntermediate
Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
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