) is a standing forward bend that provides an intense stretch to the back of your legs, while lengthening and releasing your spine. Regular practice of Pyramid Pose
can relieve tension in your neck and shoulders, strengthen your legs, increase the flexibility of your hips and improve your balance.
Your lower body, from your waist down, forms the foundation of the pose and must be stable before you bend forward. You can adjust the position of your feet until your lower body feels stable and grounded.
Bending forward in the pose may cause you to lift your back heel off the floor. You should focus on keeping your back heel in contact with the floor to maintain stability.
You will feel an intense stretch in your front leg as you bend forward, which may cause you to hyperextend or lock your knee. Make sure you keep your front knee soft, but not bent.
Avoid performing Pyramid Pose
if you have high blood pressure or heart problems.
I do not feel stable in Pyramid Pose. What can I do?
|Begin in Mountain Pose.|
|Bend your elbows and move your forearms behind your back.|
|Clasp your elbows or wrists behind your back.|
|Exhale as you step your right foot forward approximately 3 feet.|
|Turn your left foot out 45 degrees and press the soles of your feet firmly into the floor.
(If you do not feel stable, adjust the position of your feet until you do.)
|Exhale as you bend forward from your hips over your right leg, keeping your back flat and your left heel in contact with the floor.
(As you bend forward, you will feel a stretch in the back of your right leg.)
|Allow your spine to lengthen as you relax your head and neck toward the floor.|
|Hold the pose for 15 to 30 seconds.|
|To come out of the pose, press your right foot into the floor and then slowly roll up, keeping your left heel in contact with the floor. Then return to Mountain Pose.|
|Repeat steps 2 to 9 for your other side.|
If you do not feel stable while performing Pyramid Pose, you can place your palms on the floor on either side of your front foot, instead of folding your arms behind your back. If you cannot reach the floor, position blocks on either side of your front foot and place your palms on the blocks. You should still keep your back heel in contact with the floor while performing either of these modified versions of the pose.
How can I make Pyramid Pose more challenging?
If you want to make Pyramid Pose more challenging, you can perform the pose with your hands positioned behind your back in Reverse Prayer Pose. Positioning your hands in Reverse Prayer Pose
will increase the stretch in your chest and shoulders, as well as challenge your ability to maintain your balance.