Parsvottanasana (Pyramid Pose): Steps and Alignment

Parsvottanasana, or Pyramid Pose, is a standing forward fold with staggered feet. Blocks and a shorter stance help maintain balance and spinal length.

Steps

1. Stand with one foot forward and the other stepped back.
2. Keep the feet on separate tracks for balance.
3. Place the hands on the hips.
4. Lengthen the spine and hinge forward from the pelvis.
5. Place the hands on blocks.
6. Bend the front knee when needed.
7. Press through both feet and return upright.

Modifications

• Use high blocks.
• Shorten and widen the stance.
• Keep the front knee bent.
• Place the hands on a chair.
• Use a wall for balance.

Alignment points

• Keep weight through both feet.
• Lengthen the spine before folding.
• Avoid locking the front knee.
• Keep the shoulders relaxed.

Common mistakes

• Using a very narrow stance.
• Rounding to reach the floor.
• Forcing the pelvis to square completely.
• Holding the breath.

Practice limits

Reduce the range when the ankles, knees, hips, hamstrings or lower back feel sharply strained. Use blocks or a chair and learn deeper variations from a qualified yoga teacher.