yogatrinity.com: Parsvottanasana

Parsvottanasana - Pyramid Pose

To Begin: From a standing position, step feet 3 feet apart, turning right foot out 90 degrees and left foot in 45 degrees with hips and shoulders square to the short edge of the mat.

The Pose: Inhale and press into the ball of the right foot to take a slight backbend, then exhale and lengthen the body out along the right thigh, hinging at the hips to fold. Focus on sending right hip back and drawing left hip forward to maintain “squareness” in the hips and shoulders as you bow to your toes. Lay the right side abdomen on the right thigh, and forehead to the inner edge of the right shin. Anchor the inner edge of the right foot and the outer edge of the left foot, and keep the inner thighs engaged to maintain evenness in the pose. Place hands on the ground or the shin for support.

To Intensify: Place the hands in chest stretch position by clasping hands behind the back and then extending the arms away from the hips. Or, rotate the shoulders forward slightly to bring the hands into prayer position behind the heart.

Breathing: Inhale to extend, exhale to fold, then hold for 5 breaths. Inhale to release from the pose.

To Modify: If there is pressure in the back of the right knee, bend the knee slightly and maintain lift in the thighs to support the knee joint. You can place the hands on a chair, on bricks, or place palms flat on a wall.

Dristhi (Point of Focus): Gaze at the toes. Keeping the eyes on the toes will encourage extension of the spine and limit rounding in the lower back.

Focus: Create a pyramid shape out of the body and legs.

Cautions: Overstretching the lower back and the tendons in the back of the knee can occur here. If you feel pressure in the back of the front knee, soften the knee slightly and strengthen the front of thigh for extra support. Have a sense of lengthening into the pose without strain, encourage flatness in the back rather than rounding to reduce the risk of lower back strain.

Benefits: Lengthens gluteals and hamstrings, balances flexibility on left and right sides.