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Exercise guide
Pyramid Pose
A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square.
What this exercise works
- Muscles
- hamstrings · erector spinae · gastrocnemius
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Step one foot back about a leg's length and turn the back foot out slightly.
- Square both hip points towards the front of the mat and keep both legs straight.
- Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.
- Hold the fold for the prescribed time with the spine long rather than rounded.
- Press into the feet to come up and repeat on the other side.
Technique cues and common mistakes
- Shorten the stance until both hips can face forward; length is worth less than square hips.
- Use blocks under the hands so the chest can keep reaching towards the shin.
- Micro-bend the front knee if the hamstring grips.