Pyramid Pose with Blocks
Pārśvottānāsana (blocks)
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Step one foot forward and the other back, hips facing forward, and place a block on each side of the front foot.
- Keep both legs straight and the hips square.
- Hinge from the hips with a long spine, rest the hands on the blocks and breathe; step back and switch sides.
To come out, press the hands down, lift the chest and rise with a long spine.
Common mistakes
- Don’t round the back to reach the blocks.
- Don’t lock the front knee.
- Don’t let the back hip swing out.
Benefits
- Brings the floor closer for a long, safe hamstring stretch.
- Keeps the spine long.
- Teaches a clean hip hinge.
Make it easier or different
- Easier: raise the blocks.
- Balance: widen the stance.
- Challenge: lower the blocks to the lowest setting.
Take care: Go easy with hamstring injuries or lower-back pain; keep the knee slightly soft if needed.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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