Palms together behind the backBack foot angledGaze down, neck longFront leg strongPyramid Pose with Reverse Prayer
Pārśvottānāsana (Namaskārāsana variation)
Read what the gnome says
Pyramid with Reverse Prayer! Stand with one leg forward, palms together behind the back. Hinge forward from the hips with a long spine, and keep both legs straight. Square the hips. Bend the knees if needed. Breathe, then switch. Pyramid gnome.
Works on Hamstrings · Glutes · Shoulders
How to do it
- Step one foot back, back foot angled slightly out, hips square.
- Bring the palms together behind the back in reverse prayer.
- Fold forward from the hips over the front leg with a long spine and hold; switch sides.
Common mistakes
- Don’t round the back.
- Don’t force the hands together: hold the elbows instead.
- Don’t lock the front knee.
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.
Not medical advice. Ease off if anything feels sharp or wrong.
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