Mobility · Yoga
Pyramid Pose
Pyramid Pose is a standing forward fold over one leg that stretches your hamstrings and calves. A staggered stance lets you work on each side separately.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Step your left foot back about two feet, keeping your feet hip-width apart with the back toes angled slightly outward.
- Turn your pelvis toward your front foot.
- Fold forward from your hips over your right leg.
- Place your hands on blocks or the floor beside your front foot.
- Hold the fold at a comfortable depth.
- Lift your torso slowly to upright.
- Step your back foot forward to finish.
Form cues
- Keep both heels grounded.
- Lengthen through the crown of your head.
- Breathe slowly into your ribs.
Common mistakes
- Locking the front kneeKeep a small bend in your front knee rather than pushing it backward.
- Rounding to reach lowerRaise your hand support until you can keep your back comfortably long.
- Forcing the hips squareShorten your stance if facing forward requires twisting your back knee or ankle.
Safety
Forcing the fold can strain the front hamstring or irritate your lower back. A narrow stance or rushed transition can also cause you to lose balance.
- Use a nonslip surface with secure footing.
- Stay still rather than bouncing deeper into the stretch.
- Ease out if you feel sharp pain, tingling, or numbness.
- Practice beside a wall if your balance is uncertain.
If you have a recent hamstring injury or ongoing back or knee pain, use a supported, shallower version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat the hold with the opposite leg forward.