by Hope Darby

Created on: February 11, 2009

The Pyramid Pose is a yogic posture that definitely lives up to its description. Its official Sanskrit name is Parsvottanasana, which means "Intense Stretch Pose," and that's exactly what it delivers: an intense stretch for your entire body.

Part of the Inversion family of postures, the Pyramid actively targets every muscle from your heels through the top of your head. Like all inversions, it offers a uniquely exhilarating sensation as well. Not only does it strengthen and stretch your legs, back, and abdomen, it is also said to improve the digestive system, improve the complexion of the face, hair and eyes, and cool the brain.

For all of these fantastic benefits, surely it must be an exceedingly difficult pose, right? Nope! It is actually quite easy, and extremely adjustable for all levels of experience. Let's give it a shot!

Step 1: Begin in Tadasana (Mountain Pose). Turn your right foot out slightly, then step your left leg forward. Your stance should be wide, but comfortable. Square your hips over your left leg, and keep your torso facing front.

Step 2: Reach your arms behind your back, and clasp your forearms. Settle into this stance for a few breaths, and allow yourself to become solidly balanced.

Step 3: As you inhale, lift your head to gaze at the sky. Be sure to keep your chest forward, and don't tilt your head so far that it pains your neck.

Step 4: Exhale, and slowly bend from the hips and tip your body forward, letting your chest lead. Come down as far as you can over your left leg, and tuck your chin in toward your chest. If you feel pain in your back, legs, or neck, adjust so that you aren't bending as far.

Hold here, and concentrate on your breath. Inhale slow and deep through the nose, exhale completely through the mouth.

Step 5: Check your balance. If you are having trouble maintaining a strong foundation, release your arms from behind your back, and allow your fingertips to touch the ground on either side of you. Don't put pressure on your hands, simply use them for a bit of support. If you can't reach the floor, rest them on your leg. Again, no pressure on the hands, as that will hinder your leg's ability to support the lower back.

Step 6: Continue to hang forward, and try to lengthen your spine with every exhalation.

Step 7: Release the pose. Inhale and roll your torso back to an upright position. Take a moment and find your balance. Then, when you're ready, step your feet together again.

Step 8: Repeat on other leg.

If you'd like to make this pose a bit more intense, modify your arm position. Rather than holding onto your forearms, clasp your hands behind your back, and lift them toward your head as you bend forward. This will stretch your shoulders and cause a deeper stretch along your back and hamstrings.

If the pose is a little too much for you, you can keep a slight bend to your knees and place blocks on the ground to rest your hands upon while bent forward.

Sounds like fun, doesn't it? You don't have to be Egyptian to have a good Pyramid, so give it a go!

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