Get Strong Legs With Pyramid Pose

Pyramid Pose or parshvotanasana is an intense side stretch pose. This pose is part of the Moon Salutation sequence in yoga which is performed at the end of the day. Make sure you keep breathing in and out through your nose throughout the pose. You should maintain the pose for at least five deep breaths and then learn to get comfortable to stay in it for long periods.

BENEFITS

  • Stretches spine, hamstrings & hips
  • Strengthens legs
  • Stimulates internal organs
  • Improves balance
  • Improves digestion

CONTRAINDICATIONS

  • Back injury
  • High blood pressure

Watch this video to know how to do Pyramid pose step by step.

STEPS

  1. Start in Mountain Pose by standing straight with your arms at your sides.
  2. Open legs to get into a wide-legged stance with both feet facing forward.
  3. Turn the left foot out to point the toe out away from you towards the left end of the mat.
  4. Align your both heels to get the correct alignment. Press your weight evenly through the outer edge of your back foot and the big toe of your front foot.
  5. Keeping your feet in place, turn your torso to face so that you are facing your left toes or left foot.
  6. Interlace palms behind your back or if you are flexible, bring your hands into reverse prayer position, pressing your palms together.
  7. Inhale and elongate your torso. Keeping your back long and straight extend your torso over your front leg. Make sure you are moving through your hips, to bend forward.
  8. If your hamstrings are flexible, continue to bend forward into a deeper bend. Try to touch your chin or forehead to the knee without bending the leg.
  9. To get a balancing challenge, rest your palms on the ankle instead of the floor.
  10. For coming out of the pose, bend the knee and press through the heels to rise up.
  11. Repeat on the other side.

 

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Shilpa is an entrepreneur, blogger, certified yoga instructor, and certified nutritionist.

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