Pyramid Pose
A short split stance with both legs straight and the hips square, folding over the front leg; the front leg's hamstrings take the stretch.
How to do it
Setup
Feet a short stride apart on hip-width tracks, the back foot turned out about 45°, hands on the hips.
Steps
- Square both hip bones to the front and lift the chest.
- Hinge forward over the front leg with a long back, hands to the floor or blocks.
- Hold and breathe, then rise and switch sides.
Common mistakes
Feet on one narrow line: set them on hip-width tracks so the hips can square. Rounding the back to bring the head down: fold only as far as the spine stays long. Locking the front knee hard: keep it straight but soft.
Breathing
Slow and even through the hold.
