Pyramid Pose (Parsvottanasana)
Pyramid pose is a standing forward fold yoga posture that deeply targets the hamstrings of the front leg. It involves a staggered stance with a deep forward hinge over the front leg, promoting posterior chain flexibility and hip alignment.
How to do it
- Stand with your feet hip-width apart, then step your right foot back about 3-4 feet.
- Square your hips toward the front of your mat and keep your right foot turned in at about 45 degrees.
- Place your hands on your hips or bring your palms together behind your back.
- Inhale to lengthen your spine, then exhale and hinge forward at the hips over your left leg.
- Hold the stretch for 30-60 seconds, then inhale to lift your torso and repeat on the other side.
Form cues
- Keep your hips square to the front
- Maintain a flat back as you hinge
- Keep a micro-bend in your front knee
- Draw your navel toward your spine
- Relax your shoulders away from your ears
Breathing: Inhale to lengthen your spine and prepare, exhale to hinge forward slowly into the stretch.
Common mistakes
- Rounding the spine: this shifts the focus away from the hamstrings and puts strain on the lower back.
- Locking the front knee: this can overstretch the joint and lead to discomfort.
- Allowing the back hip to drift: this prevents an even stretch and reduces hip alignment benefits.
- Forcing the head to the knee: this causes neck strain and unnecessary tension.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 45 seconds per side, rest 30s
Lose weight
2 sets x 45-60 seconds per side, rest 30s
Build muscle
2 sets x 30-45 seconds per side, rest 45s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have lower back pain, keep your torso higher and avoid deep folding.
- If you feel sharp pain in your knee, slightly bend it or reduce the depth of your hinge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I can't reach the floor?
Place your hands on your shin, thigh, or use yoga blocks to bring the floor closer to you.
Should I feel this in my lower back?
You should feel a stretch in your hamstrings. If you feel it in your lower back, hinge less deeply and focus on keeping your spine straight.
How often should I do this?
As a flexibility movement, you can perform this daily, especially after a workout or as part of a dedicated mobility routine.