Revolved Pyramid for Beginners and Men | A Step-by-Step Tutorial for 2024

Use this variation of Pyramid to improve spinal mobility for twists while strengthening the core and improving hip flexibility. This pose is beneficial for athletes, especially triathletes and runners, to prevent back injuries. It also improves potential strength in twisting or swinging movements.

Revolved Pyramid Salutation Pose Target Areas

spine core hips

Revolved Pyramid Salutation Pose Benefits

Builds upper-body muscle mass, strength, and endurance Improves push-up form Strengthens wrists and forearms

How to Do Revolved Pyramid

– click images to enlarge –

Revolved Pyramid – Step 1Revolved Pyramid – Step 2Revolved Pyramid – Step 3 Start in a Warrior 1 stance, with your left foot back and turned out at 45 degrees, right knee bent, and hips facing forward. Move into Pyramid by hinging at the hips, resting fingertips on the floor, and straightening right leg until you feel a stretch in the right hamstrings. Flatten your back by pulling chest forward. Squeeze legs toward each other. If you cannot keep your back flat while touching the floor, rest left hand on a block. Roll back your right shoulder and extend your right hand toward the ceiling, opening your chest to the right. Use the left fingertips to help maintain balance. Keep hips squared forward, and squeeze legs toward each other. Hold the posture, inhaling as you pull your chest forward and lengthen the spine, and exhaling as you deepen the twist and engage your core. Repeat on the other side.

Cues for Revolved Pyramid

Place hands on hips to ensure hips are level Pull crown of head away from neck and look up at hand Keep weight in heels and hips Keep hips square to floor and centered between feet Use core to pull chest forward and maintain length in spine

WHAT YOU SHOULD FEEL

Stretch in right hamstrings and outer thigh Stretch in spine Engagement of both legs

WHAT YOU SHOULDN’T FEEL

Discomfort in spine and neck; use core to twist, and maintain maximum length Significant weight in front hand; if so, shift weight to hips and core

PRO TIP: To challenge your core and legs, try hovering the planted hand above the floor..

Revolved Pyramid Alternative View

Extend your upper arm as high as possible while keeping your hips level. It’s okay if you cannot rotate as far as shown in the photo.

Revolved Pyramid Pose – Side View

REVOLVED PYRAMID MODIFICATION

Use a Block to Bring the Floor up to your hand

Revolved Pyramid Modification

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