Pyramid Pose
Instructions
1. Begin standing at the top of your mat with your arms at your sides in Mountain Pose (Tadasana).
Turn to the left and step your feet 3 to 4 feet apart. Place your hands on your hips. Align your heels. Turn your right foot 90 degrees so the toes point to the top of the mat. Point your left toes at the top-left corner of your mat, turned about 60 degrees.
In this “scissored” stance, your feet should be about hip-width apart.
2. Keeping your feet in place, turn your entire torso to face the same direction as your front foot. Press your weight evenly through the outer edge of your back foot and the big toe of your front foot.
3. Draw your left hip slightly forward, squaring your hips to the top of the mat. Draw your shoulder blades firmly into your back, but do not let your low ribs puff forward.
4. Inhale as you reach your arms out to the sides. As you exhale, reach your arms behind your back. Clasp each elbow with the opposite hand. If your shoulders are more flexible, bring your hands into reverse prayer position, pressing your palms together and reaching your fingers toward your head.
5. On an inhalation, elongate your torso. Exhaling, fold at the hips and extend your torso over your front leg. Keep your shoulders drawing back, but do not over-arch the low back. Maintain the length of your spine. Keep the crown of your head extending forward and your tailbone reaching behind you.
Be sure to fold from the hip, not the waist.
6. Ground down through the heel of your back foot. Gaze at your front big toe.
7. Hold for up to one minute. To release, press firmly through your back heel and slowly lift your torso. Release your arms and place your hands on your hips. Change the position of your feet, and repeat on the opposite side.
Tips
Parsvottanasana will challenge your balance, serenity, and flexibility when practiced in correct alignment. Keep the following information in mind when practicing this pose:
• Keep your hips squared throughout the pose.
• Lengthen the front of your torso from your breast bone to your navel.
• Keep the crown of your head reaching forward as you simultaneously extend your tail bone behind you.
• Note that your feet are significantly closer together than they are in other standing poses, such as Warrior I or Triangle Pose. Take your time getting the correct foot placement.
Then, as in every standing pose, work the pose from the ground up.
Unveil the Mystery of the Pyramid
The more you practice Pyramid Pose, the more confidence you’ll gain in your ability to balance. Simultaneously forward bending and backward bending requires patience and a lot of concentration! But with dedication to your practice, you will strengthen your legs, lengthen your spine, and develop clarity and grace that endures.