Pyramid Pose for Beginners and Men | A Step-by-Step Tutorial

Pyramid is a very effective pose for increasing mobility in the hamstrings. This makes it ideal for athletes trying to reduce their risk of injury, office workers who spend most of their day sitting, as well as people with chronic lower-back pain. If you want to be able to touch your toes, this is a good pose to work on.

Pyramid Target Areas

HamstringsHipsCore

Pyramid Benefits

Increases hamstring flexibilityStretches muscles connected to lower back for lower-back reliefDecreases risk of hamstring tears and soft-tissue injuries in lower body

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Pyramid Pose – Step 1Pyramid Pose – Step 2Pyramid Pose – Step 2

How to Do Pyramid

Start in a Warrior 1 stance (see p40), with your right foot back and turned out at 45 degrees, left knee bent, and hips facing forward.Hinge at the hips and rest fingertips on the floor on either side of front foot. Flatten your back by pulling chest forward and engaging core.Keeping your back flat and your abs long, slowly straighten your left leg until you feel a stretch in left hamstrings. (It’s okay for your left knee to bend as needed.) Squeeze legs toward each other, engaging both quadriceps, and maintain the tension. Hold the posture, inhaling as you lengthen the chest, and exhaling as you deepen the stretch in your hamstrings. Repeat on the other side.

Cues for Pyramid

Place hands on hips to ensure hips are levelEngage core and flatten backMaintain flat back, and core long and engagedLift chest and look slightly forwardKeep both feet firmly pressed into floorPull left hip up and back; push right hip down and forward

WHAT YOU SHOULD FEEL

Stretch in front hamstringsMuscle engagement of inner thighs and core

WHAT YOU SHOULDN’T FEEL

Lower-back pain or collapsed torso; if so, engage core

Pyramid Pro Tip

To increase your hamstring strength and mobility, focus on active engagement of the hamstrings in the front leg.

PYRAMID POSE MODIFICATION

If your hamstring flexibility is limited or if your spine is rounding, rest your hands on two blocks placed on either side of your front foot.Pyramid Pose Modification