To enter Parsvottanasana | Pyramid, begin in Triangle.
1. Inhale to standing, arms coming overhead, lengthen the spine.
2. Exhale as you hinge forward at the hips, maintaining a straight spine, moving the head toward the foot and not the knee.
4. You can bring the palms or fingers to the floor, or you can play with clasping your hands, raising them up behind your back, or even creating the Namaste Mudra behind your back.
During the posture, as you inhale lengthen your torso, as you exhale sink deeper into the stretch. You can bend the front knee slightly if needed.
Hold this posture for 6 to 12 breaths and repeat on the other side. This pose is often used in conjunction with Triangle and Reverse Triangle.
Physical Benefits of Parsvottanasana
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Deep stretch for hamstrings, shoulders, and spine
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Opens the chest, hips, and back body
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Strengthens legs, ankles, and feet
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Encourages better posture and spinal decompression
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Stimulates abdominal organs, especially the liver and spleen, aiding digestion
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Improves coordination, balance, and full-body awareness
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May help relieve neck and shoulder tension
Energetic & Emotional Benefits
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Creates spaciousness in the spine and hips, supporting energetic flow
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Helps calm the mind and regulate the nervous system
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Encourages introspection, humility, and inward awareness
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Strengthens the root and solar plexus chakras, supporting stability and personal power
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Supports emotional clarity and balance by grounding excess mental energy
Parsvottanasana, or Pyramid Pose, is a beautiful bridge between structure and surrender. Often practiced in sequence with Triangle and Reverse Triangle, this posture invites both deep stretch and centered focus. Its quiet strength and grounding nature make it a sanctuary for self-reflection and alignment — on and off the mat.
