Step 1: Setup
Start in a stable base and organize feet, pelvis, and spine.
Parsvottanasana (Pyramid Pose)
पार्श्वोत्तानासन | Standing Asana practice details from Nirog Yoga
Introduction
Parsvottanasana is an intense standing forward bend that combines hamstring lengthening with postural discipline.
Key Alignment Cues
- Feet are in a short, stable split stance.
- Hips orient forward as much as possible.
- Lengthen spine before deepening fold.
- Keep both legs active with even grounding.
Benefits
- Stretches calves and hamstrings deeply.
- Improves spinal extension in forward bends.
- Builds concentration and balance.
Precautions
- Bend front knee slightly if hamstrings feel strained.
- Use blocks under hands to avoid spinal rounding.
Modifications
- Use blocks at three heights to keep spine long.
- Keep hands on hips if shoulders are tight.
Common Mistakes
- Rounding spine while forcing forward fold depth.
- Twisting pelvis away from front-facing alignment.
Practice Rhythm
Recommended hold: 3 to 6 breaths each side
Breath pattern: Inhale to lengthen torso, exhale to fold from hips.
How to Practice (Step-by-Step)
- Step one leg back into a shorter standing split.
- Square hips forward and hinge from hips with a long spine.
- Place hands on blocks, floor, or keep palms in reverse prayer.
- Breathe steadily, then rise and repeat on the second side.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move into full expression gradually with controlled breath.
Step 3: Exit and Reset
Rise slowly and take a gentle standing back extension.