Pyramid Pose is an intense posture that includes forward bending, backward bending, and balancing. It requires the practitioner to be focused and breathing deeply in order to get into and maintain the correct alignment . Beginners should be mindful of their limitations in this posture and allow the body to open up with time to come into the full expression of this pose.
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Step 1
Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet parallel and hip distance apart.
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Step 2
On an exhale, place your hands on your hips and step the left foot back about 3 to 4 feet. The right toes pointing straight forward. The left foot is on about a 60 degree angle so that the left toes point towards the top left hand corner of your mat. The heels are inline with one another or slightly wider.
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Step 3
The hips and torso face the front of the mat as you draw the left hip forward and the right hip back. The outer hips press in towards one another and the inner thighs are scissoring.
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Step 4
Draw the shoulder blades down the back and away from the ears. Engage the belly gently by drawing the navel in and up towards the spine.
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Step 5
On an inhale extend the arms out into a "T" position. On an exhale, reach your arms behind your back and clasp the elbows with the opposite hands. If you have more flexibility in your shoulders you can bring the hands into reverse prayer behind your back with palms pressed together and the fingers pointed up. Modifications: Place your fingertips on the ground or place your hands on two blocks placed on either side of your front leg.
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Step 6
On an inhale, lengthen the spine and on an exhale hinge from the hips to bring the torso down towards the front leg. Make sure to maintain the length of the spine and the squaring of the hips. Tailbone reaches behind you as the crown of your head reaches forwards.
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Step 7
Bring the gaze to your front big toe.
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Step 8
To release, bring your hands to your hips, press firmly through your back heel and gently lift your torso with the using the strength of your belly (not your low back). Repeat on the opposite side.
- Stretches spine, shoulders, hamstrings, chest and hips
- Promotes digestion
- Calms the mind
- Increases balance, coordination and body awareness
- Hamstring, shoulder, wrist, and back injury
- High blood pressure
