Pyramid Pose

How to

1. Stand at the top of your mat in Tadasana (Mountain Pose) with your feet hip-width apart.
2. Step your left foot back about 3 to 4 feet, keeping your hips squared to the front of the mat.
3. Align your back foot at a 45-degree angle and ensure both heels are aligned.
4. Inhale and lengthen your spine, extending through the crown of your head.
5. As you exhale, hinge at your hips and fold forward over your right leg, keeping your spine long.
6. Place your hands on the floor, blocks, or your shin, maintaining a micro-bend in the front knee to protect the joint.
7. Draw your shoulder blades down your back and gaze softly at your front foot or the mat.
8. To exit the pose, engage your core, inhale, and slowly lift your torso back up to standing, then step your feet together.

Benefits

• Stretches the hamstrings, hips, and spine for increased flexibility.
• Strengthens the legs and improves balance.
• Promotes focus and concentration by encouraging mindful breath and gaze.
• Helps to relieve tension in the shoulders and back.
• Calms the mind and reduces stress, fostering a sense of grounding.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher