Pyramid (hold)

Parsvottanasana

Yogaintermediatetimedno equipment

With one foot about 1 m in front of the other, back foot flat and turned out about 45 degrees, both legs straight and hips square to the front, the torso hinges at the hips and folds down over the front leg, belly toward the thigh, fingertips on the floor either side of the front foot.

How to do it

1. From Mountain pose step the left foot back about 90-100 cm (shorter than Warrior I); feet hip-width apart side to side.
2. Right foot points forward; left foot turns out about 45 degrees with the heel down.
3. Straighten both legs and square both hip points to the front; hands on the hips (or reverse prayer behind the back).
4. Inhale lengthening the spine, exhale hinge at the hips and fold the torso forward and down over the right leg, belly toward the thigh, head toward the shin.
5. Bring the fingertips to the floor (or blocks) on either side of the right foot; back heel stays grounded.

Muscles worked

Supporting: hamstrings