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Parsvottanasana (Pyramid Yoga Pose) Guide, Benefits and Tips For Beginners

Parsvottanasana, also called Pyramid pose, is an excellent pose for developing confidence, increasing body awareness, and correcting posture.

It is a standing posture of intermediate difficulty that involves forward bending, inversion and stretching of the body. Pyramid pose stimulates the back muscles, arms, and legs.

To achieve this yoga asana, align both heels sideways, separate the legs, and join the hands in the reverse prayer pose. The torso is then bent so that the head touches the shin of the front leg.

Parsvottanasana Meaning

‘Parsva’ is ‘side,’ ‘Ut’ means ‘intense,’ ‘Tan’ means ‘to stretch,’ and ‘Asana’ means ‘pose.’

This is the crux of what the people must do to perform this pose, bending to one side and stretching significantly.

Parsvottanasana is best understood as a transition from Parivrtta Trikonasana to Utthita Trikonasana. Bending forward and balancing in this inversion shapes the body into a pyramid, hence the name.

How To Do Pyramid Pose

Preparatory poses

• Standing Forward Bend (Uttanasana)
• Extended Triangle Pose (Utthita Trikonasana)
• Extended Side Angle Pose (Utthita Parsvakonasana)
• Tree Pose (Vrikshasna)
• Cow Face Pose (Gomukhasana)

Instructions

1. Stand in mountain pose.
2. Spread your legs and put them 3-4 feet apart.
3. Turn your right foot out to 90 degrees and your left foot out to 45 degrees. Turn your upper body to the right side at the same time.
4. Extend your arms to the side, parallel to the ground.
5. Internally rotate your shoulders and bring your palms to the reverse prayer pose.
6. Draw your shoulders back and open your chest. Exhale while lengthening your spine.
7. Exhale and bend forward, pushing the hips backward while keeping the pelvis square.
8. Bring your chest to your shin and your belly to your thigh.
9. Hold the position for 60 seconds while relaxing your neck.
10. Inhale and lift the torso, keeping the back heel firmly planted on the ground.
11. Let go of the arms and place them on your hips.
12. Rep on the opposite side as well.

Step By Step Video: Pyramid Yoga Pose

Follow Up Poses

• Supported Bridge Pose (Setu Bandhasana)
• East Stretch Posture (Purvottanasana)
• Seated Forward Bend Pose (Paschimottanasana)
• Reverse Corpse Pose (Advasana)
• Standing Half Bow Pose (Utthita Ardha Dhanurasana)

Tips For Beginners

It is difficult to find balance in this asana at first, so take a wider stance when starting the pose.

Beginners also struggle with maintaining the firmness of the back leg. Softening the front knee will be beneficial to achieve the stretch with the leg and inner groin fully.

Modifications

• Place two blocks, one on each side, beside the front foot. Instead of holding the blocks behind your back, place your hands on them. This will help you maintain a straight spine while stretching.
• Place a chair in front of you. Begin by standing close to the chair and bending forward, holding the seat with one hand and stretching one leg backward. Rest your head on the seat of the chair and extend your arms forward.
• To deepen the stretch and maintain balance, hook the yoga strap below your front hip, forming a loop, and keep the other end below your back foot. You can also keep a brick between your hands rather than joining them on your back while bent forward.

Variations

1. Ardha Parsvottanasana (Half Pyramid Pose)

The standing position is the same as in Parsvottanasana for this variation. In an airplane pose, the trunk is bent at the hip crease. The arms are either drawn backward and clasped at the lower back or extended down to the floor. The trunk remains parallel to the floor in the final pose, which assists beginners with stiff backs gain flexibility.

2. Utthita Parsvottanasana (Extended Pyramid pose)

This pose is achieved by bending the trunk and placing the hands beyond the front leg. The head rests beyond the shins, and the spine is extended further than in the pyramid pose.

3. Pyramid Pose With Wrapped Wrists

For this variation, all steps are the same except for the hands. Grab the wrists or elbows with alternate hands instead of joining the palms behind the back.

4. Pyramid Pose Arms On The Floor

This is a more challenging variation of the original pose. With hands-on the floor, the twisted trunk is bent towards the front leg. Next, bend your elbows to rest your arms on the floor while keeping your legs straight.

Precautions

• Keep the front leg tightened to avoid putting strain on the knee. To avoid interlocking or hyperextending the knee, soften it.
• When taking the head to the knee in Parsvottanasana, avoid rounding the back and spine flexion.
• Beginners should always look for the modified version in order to perform the original pose correctly later.

Contraindications

• Back Injury – If you have a back injury, avoid attempting the pose with a full forward bend.
• Hypertension – If you have high blood pressure, it is best to consult a doctor first.
• Neck Stiffness – If you have stiffness in your neck, don’t go any further in this asana.
• Injury To The Hamstrings, Hips, Or Legs – Do not perform this pose if you have any of these injuries because the stretch is too intense for the muscles.
• Pregnancy – This asana should be avoided during pregnancy, especially in the later months.

Therapeutic Applications

• By correcting drooping shoulders, the pyramid pose improves posture.
• It relieves arthritis in the wrists, elbows, neck, and shoulders by stretching and strengthening joints.
• It calms the mind and relieves mental tension.
• Curing flat feet is another therapeutic use of Parsvottanasana.
• Lower back pain is also relieved by pyramid pose.

Parsvottanasana Benefits

1. Enhance Flexibility

Parsvottanasana is a yoga pose that works the entire body. It entails the complete expansion of the body. Its half variation pose (Ardha Parsvottanasana), which stretches the hamstrings, legs, and hip muscles while lengthening the spine, is beneficial during pregnancy. As a result, the asana improves overall body flexibility.

2. Balance & Body Awareness

Because the entire body is voluntarily stretched in this pose, it provides a sense of balance to the body. The whole weight is evenly distributed and balanced on the core. This offers complete awareness in the present moment and smooth breathing.

3. Improves Digestion

In this posture, the head is touched to the knee, which involves a forward bend. The abdominal cavity contracts, toning and massaging the abdominal organs in the meantime. This aids in improving the digestive system’s performance.

4. Ameliorates Respiration

The asana requires a full chest expansion as well as a deep breath. This improves deep breathing, which is suitable for better breathing.

5. Calms Your Mind

The brain and nerves are brought under control in Parsvottansana. It entails body balancing, which necessitates focusing on the body and bringing the mind to the present moment. This aids in achieving a sense of calm.

6. Remedial To Arthritis

Deep stretches are involved in this pose. It relieves stiffness and pain in the body. It is recommended for arthritis of the neck, shoulders, elbows, and wrists and has a therapeutic effect.

7. Better Posture

It is advantageous to achieve proper posture. Parsvottanasana is essential for people who have round and drooping shoulders. Stretching has the potential to improve posture.

8. Stimulates Reproductive Organs

The reproductive organs benefit from the asana as well. It even helps to relieve the pain of menstrual cramps.

The Bottom Line

Pyramid yoga pose is a deep stretching pose with numerous health benefits. While maintaining the pose, an incredible sense of freedom can be felt. To feel revived and rejuvenated, trust yourself and do parsvottanasana.

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