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An Easy Guide to Parsvottanasana, or Pyramid Pose

Parsvottanasana, or Pyramid Pose, strengthens the legs, and improves balance, so it is a great beginners’ pose. This yoga pose also improves balance, and relaxes the body, so its perfect for unwinding after a long day.

Pyramid pose

Parsvottanasana, being a strong stretch for stiff legs, buttocks and hips, is great for anyone who's been sitting for long periods of time - say in a meeting, at a desk, or on a long journey. 

It'll also help with the stress of these things, being an excellent way to oxygenate the brain and calm the mind. 

 As an added bonus, this yoga pose also improves digestion so, if you've had to put up with airline food or a stale sandwich, it's the perfect antidote.


Watch a clip for this yoga pose 


How to do Parsvottanasana, or Pyramid Pose , in easy steps

Step 1:

Stand in Mountain Pose (Tadasana).

Step 2:

Exhale and step your feet 3 to 3 1/2 feet apart.

Step 3:

Turn the feet to the right, the left foot 70 degrees, the right foot 90 degrees.

Step 4:

Align the feet so the right heel is in line with the left instep. Step the left foot slightly wider for more balance.

Step 5:

Turn your whole body to the right, hands on your hips and hips facing the front of your mat.

Step 6:

Firmly push down through the feet, keep the legs strong.

Step 7:

Extend the hips, waist and chest up, stretching both sides of the body.

 
 
Step 8:

Exhale, hinge from the hips and extend the chest down over the right leg, your head heading towards the shin.

Step 9:

Place your palms or fingertips on your mat, as far behind as you can reach to stretch out your spine. Have the fingers pointing towards the back of your mat

Step 10:

Keep the length in the front of the body, widen the buttocks bones and move the tops of the thighs back.

Step 11:

Relax the neck and head but don't let them flop.

Stay in the pose for 5 to 10 breaths, breathing evenly.

 
 
Step 12:

Inhale and slowly lift your trunk and head up by firmly pushing through your feet. Step your feet together at the front of your mat, pausing a moment in Tadasana, and repeat on the other side.



Pyramid pose

Yoga pose category:  Standing

Level: 1

Although this is a beginners’ pose, you might find it difficult to comfortably touch the floor. Remember to take this pose at your own pace, stretching only as far as you feel comfortable doing so – no one is perfect the first time round! With practice, however, you will be able to perfect this pose.

Sanskrit words meaning: 

Parsva – side 

 Ut – intense 

 Tan – stretch

Asana - pose 

Yoga pose health benefits: 

Like all yoga poses, Pyramid Pose has many health benefits. Use it to help with the following health conditions:

Flat feet

Anxiety

Digestive issues

Stress

Yoga pose contraindications: 

Don’t practice Pyramid Pose if you have any of the following health conditions: 

Back injury

High blood pressure

Knee injury



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.

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