Pyramid Pose

Instructions

1. 1Stand with your right foot forward and left foot back at about a 45-degree angle, feet hip-width apart.
2. 2Square your hips as much as possible toward the front of the mat, pressing both hip points forward.
3. 3On an inhale, lengthen your spine; on an exhale, hinge at the hips and fold over your front leg.
4. 4Rest your hands on the floor, blocks, or your shin, keeping your spine long rather than rounding.
5. 5Press evenly through both feet and engage the front quadriceps to protect the knee.
6. 6Hold for 5 breaths, deepening the fold only as your hips remain squared.
7. 7To exit, press through your back foot, inhale, and rise back to standing.

Contraindications & precautions

• ⚠Hamstring or hip flexor injury — the deep fold places intense stretch on these structures; use blocks and limit the depth of the forward bend.
• ⚠Lower back pain or sacroiliac dysfunction — misaligned hips can strain the SI joint; prioritize squaring the pelvis over deepening the fold.
• ⚠High blood pressure — prolonged inversion of the head below the heart can elevate pressure; keep the torso only halfway down and breathe steadily.