How to Do Parsvottanasana Pose | Pyramid Pose

We absolutely love Pyramid Pose! It’s one of those poses that feels so grounding and powerful at the same time. It’s a beautiful way to stretch out your hamstrings and find some real length in your spine, all while building a solid foundation through your legs.

Whether you’re feeling a bit tight from a busy day or you just want to find a moment of focus, this pose meets you exactly where you are. We always say there’s no perfect way to look in a pose; it’s all about how it feels in your unique body.

In this guide, we’ll walk you through how to feel into this pose, with plenty of options to use props and make it work for you.

How To Do Parsvottanasana (Pyramid Pose)

Find your foundation
Start standing at the top of your mat in Mountain Pose. Take a lovely deep breath in, and as you exhale, step your left foot back about a metre. Keep your feet hip-width apart (like you’re on train tracks) to help with your balance.

Square your hips
Turn your back toes out slightly to about a 45-degree angle and press your heel firmly into the earth. Place your hands on your hips and gently guide them so they’re both facing the front of your mat.

Hinge from the hips
Inhale to find some length in your spine, and as you exhale, start to fold forward from your hips. Keep your heart reaching forward rather than rounding your back—think about keeping your spine long and spacious.

Reach for your props
Bring your hands down to rest on your shins, or even better, use two blocks on either side of your front foot. Using props is a wonderful way to bring the floor to you, allowing you to stay open through the chest.

Breathe and soften
Keep a soft micro-bend in your front knee to protect your joints, especially if your hamstrings feel a bit tight. If you’re practising this as a “Yin Yoga” style hold, you might stay for 3-5 minutes, but for a flow, 5-8 deep breaths is perfect.

Rise with ease
To come out, press firmly into your feet, engage your tummy muscles, and slowly rise back up to standing. Take a moment to notice how that side feels before stepping forward and switching to the other leg.

The Benefits of Parsvottanasana (and Yoga in General)

Physically, Pyramid Pose is a total treat for your lower body. It gives those hamstrings a deep, lengthening stretch (perfect if you spend a lot of time sitting!) while building incredible strength and stability in your legs. By grounding through your feet and squaring your hips, you’re also encouraging better mobility in your hip joints and a gentle opening through the shoulders. It even gives your digestive system a little wake-up call through that soft abdominal compression.

Beyond the physical, this pose is a wonderful way to ground your energy and quiet a busy mind. Because it requires a bit of focus and balance, it naturally draws your attention inward, helping to dial down stress and invite in a sense of calm. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a little pocket of peace in your day and learning to breathe through the challenges, both on and off the mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla