Yoga Novice’s Guide to Pyramid Pose

Pyramid Pose

Yoga has a variety of body movements and postures. Each of these offer your body a specific health benefit. There is Tree pose, Warrior pose, the popular Mountain pose, and Triangle pose. Yet, there is one yoga asana that stands out from the rest – The Pyramid pose.

Want to learn this yoga asana? Yoga experts have come up with a guide to help you learn everything about this yoga pose.

Yoga Beginner’s Guide to Pyramid Pose

Let us focus on the basics before practicing the Pyramid pose.

Pyramid Pose – A Brief Introduction

Do you know the Sanskrit name of Pyramid Pose? It is Parsvottanasana. This is a good yoga pose to develop confidence, body awareness, and improve body posture. Parsvottanasana is an intermediate-level yoga asana that includes forward bending, inversions, and stretching your body.

Let us go a bit deeper and understand the Sanskrit name of this yoga asana.

Parsvottanasana – The Deep Meaning

The name Parsvottanasana includes four different terms. All these have different meanings.

  • Parsva means Side
  • Ut means Intense
  • Tan means To Stretch
  • Asana means pose

The Pyramid pose requires you to bend the body to one side and stretch it.

Want to know how to perform this yoga pose? Read the information below to find out.

Practice Steps for Pyramid Pose

It is important for you to know the preparatory yoga poses before doing the Pyramid pose.

Given below are the yoga asanas you have to do before starting with the Parsvottanasana.

  • Tree Pose
  • Cow Face Pose
  • Standing Forward Bend Pose
  • Extended Triangle Pose
  • Extended Side Angle Pose

It is time you know how to perform the Pyramid Pose.

Steps to Practice Parsvottanasana

  • Stand on the yoga mat in the Mountain pose.
  • Spread both legs. Keep both legs 3 to 4 feet apart.
  • Turn the right foot outwards to 90-degrees. Keep the left foot at 45-degrees.
  • Turn your upper body to the right side.
  • Stretch both arms to the side. Keep them parallel to the floor.
  • Rotate your shoulders. Bring both palms in the Reverse Prayer pose.
  • Draw both shoulders back. Open up your chest.
  • Inhale. Lengthen your spine.
  • Exhale. Bend forward. Keep the pelvis square. Push your hips backward.
  • Try bringing your chest near to the shin. Try to touch your belly to your thighs.
  • Hold this position. Relax your neck up to 60 seconds.
  • Inhale. Lift your torso. Press the back heel firmly to the ground.
  • Release both arms. Keep them on your hips.

But, at times it is in your best interest not to practice the Pyramid pose. Yoga experts have come up with some contradictions regarding the Parsvottanasana.

Contradictions to Parsvottanasana

Given below are 3 contradictions to the Pyramid pose.

1. Back Injury

Do not attempt this yoga asana with full forward bend, if you suffer from a back injury.

2. Stiff Neck

If you have a stiff neck, yoga experts recommend that you avoid going deeper in the Pyramid pose.

3. Pregnancy

Avoid the Parsvottanasana during pregnancy, especially during the later months.

There are some precautions you should definitely take when practising.

Precautions for Pyramid Pose

  • Do not strain your knee by tightening the front leg. Keep your knee soft to avoid hyperextending or interlocking.
  • Always practice the modified version as a beginner. Look for an experienced yoga teacher to learn and practice this yoga pose with safety.
  • Do not round your back and spine when touching your head to knee during Parsvottanasana.

Keeping in mind all the instructions above helps you reap the benefits. You might wonder – What are the benefits? Read further to know.

Benefits of Pyramid Pose

Given below are 3 major benefits of daily practice of Parsvottanasana.

1. Improves Digestion

The forward bend movement in Parsvottanasana offers you a major benefit. When you touch your head to the knee it contracts the abdominal cavity. This tones and massages your abdominal organs. Daily practice of this yoga pose improves the functioning of your digestive system.

2. Improves Flexibility

The Pyramid pose offers you a full-body workout. This yoga asana includes expansion of your entire body. It gives your hamstrings, legs, and hip muscles a gentle stretch. In the long run, this asana improves your entire body’s flexibility.

3. Calms the Mind

Daily practice of Parsvottanasana helps keep your mind and nerves in control. This yoga pose requires you to balance the entire body. Doing this helps you focus and keep the mind focused on the present moment.


The Pyramid pose offers your entire body a good workout and stretch. You should join a certified yoga school to learn this yoga pose from an experienced yoga teacher.