How to do the Parsvottanasana Pose in Ashtanga Yoga

Also known as pyramid pose or intense stretch pose, Parsvottanasana in Ashtanga yoga is good for stretching the entire body, including the legs, back, abdomen and arms. Make sure to warm up with a few less strenuous stretches before starting Parsvottanasana. Take your time throughout the pose as you feel the stretch throughout your body. Remember that the goal is not to see how far over you can bend, but to perform a pose that stretches and strengthens your body.

Difficulty: Moderate

Instructions

Things You'll Need:

• Floor space
• Mat (optional)
• Comfortable clothing

1. Start in mountain pose, or Tadasana, by standing with your arms at your sides and your feet close together. Relax and try to balance your weight evenly on both feet. Hold this pose for a few breaths to prepare your body.

2. Turn your right foot slightly out and step forward with your left leg. Your feet should be fairly far apart, yet not so far that you feel uncomfortable or lose your balance.

3. Clasp your forearms together behind your back. Hold this pose for a few breaths to gain your balance and begin to stretch your legs.

4. Inhale as you lift your chest without lifting the shoulders and prepare to bend forward.

5. Exhale as you bend forward toward your left leg. Stop bending when you feel you’ve gone as far as you can go. Tuck your chin under and hold this pose for several breaths.

6. Inhale as you slowly stand upright again. Switch legs and repeat the pose with the right leg stepping forward.

Tips & Warnings

• You can vary the Parsvottanasana or pyramid pose by clasping your hands together behind your back and extending your arms behind you as you lean forward.
• If you have difficulty keeping your balance in this pose, you can unclasp your arms and put your hands on the floor or rest them gently on your left leg.
• You should feel a stretch, an intense stretch even, as you perform this pose, but no sharp pain. Keep within your limits as you move your leg forward and bend over. It’s better to stretch a little further every time you perform the pose and gradually increase your flexibility than it is to stretch too far the first time and injure yourself or make yourself sore.
• Attempt poses appropriate for your skill level. Stop if you feel any pain.

Resources

• Here are pictures of the pose

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