Parsvottanasana, or Pyramid Pose, is a standing forward fold with staggered feet. Blocks and a shorter stance help maintain balance and spinal length.
Navigator
Steps
- Stand with one foot forward and the other stepped back.
- Keep the feet on separate tracks for balance.
- Place the hands on the hips.
- Lengthen the spine and hinge forward from the pelvis.
- Place the hands on blocks.
- Bend the front knee when needed.
- 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.
Make Parsvottanasana More Stable Before Going Deeper
Parsvottanasana is often treated as a flexibility pose, but the quality of the stance matters more than how far the torso folds. Start with the feet on separate tracks rather than trying to place both heels on one narrow line. This usually makes balance easier and gives the pelvis more room to adjust.
Use the floor and props for feedback
- Keep both feet active and notice whether weight shifts too far into the front heel.
- Place the hands on high blocks so the spine can lengthen before the fold deepens.
- Bend the front knee slightly if the back of the leg feels too restricted.
- Shorten the stance whenever the back heel or pelvis becomes difficult to control.
A standing lunge can be a useful preparation because it trains a similar staggered-foot relationship without requiring the same hamstring range. See our Urdhva Anjaneyasana guide for a supported lunge progression.
Stay only as long as the position remains steady and breathing stays comfortable. When coming up, press through both feet and lift the torso gradually instead of pulling abruptly through the lower back.