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 Pyramid Pose-Parsvottanasana

Intense Side Stretch - Pyramid Pose

  • Parsvottanasana

Parsvottanasana (Pyramid Pose) is an intermediate level deep forward bend. This asana lengthens the spine and stretches the hamstrings and hip muscles. mindfully develop stability, strength, and integrity in the pose due to its restricted parameters—a narrow stance that looks like it is on railroad tracks. Be careful not to overextend your knees or round your back and shoulders as you strike this pose. From the top of your head to your tailbone, extend your reach.

Steps to do Intense Side Stretch- Pyramid Pose / Parsvottanasana

  • Stand in Tadasana. Take your right foot far back.
  • Keep your torso facing the left leg, adopt namaskara mudra behind the back.
  • Inhale deeply & open the chest, exhale and bend forward from the lower back, keep looking forward. Let the abdomen touch the thighs, chest to knees and forehead towards the left shin.
  • Keep breathing while holding the posture.
  • Slowly inhale, come up to the center, exhaling relax the hands and bring the legs together to Tadasana.
  • Repeat on the other side.

Tips for beginners

  • Make an effort to create balance with your feet on the mat.   
  • To relieve your spine from stiffness, distribute your weight evenly among the toes and heels of your feet.
  • Instead of focusing on how far you bend, open your chest and broaden your shoulders well. 
  • Work on your hamstrings to achieve this asana. Surya Namaskara(Sun Salutation) works best for preparing your body. Additionally practice all variations of Prasaritta Padottanasana(Wide Legged Forward Bend)


  • It stretches the hamstrings muscles, relieves stiffness from legs and hips.
  • While the head is resting on the legs, the abdominal organs are contracted and toned.
  • Relaxes the body and gives calmness to the mind.

Watch out for

  • Those who are suffering from high blood pressure must avoid this posture.
  • Avoid doing if you have any back or shoulder injury.


  • Parsvottanasana can be done by keeping both hands on the mat.
  • You can also use blocks as a beginner level variation.