Pyramid Pose

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Technique

1. Step the feet apart about shoulder width, and bring the hands into reverse prayer position.
2. Turn the right foot out 90 degrees, the left foot in 45 degrees and turn the hips and shoulders to the right as well.
3. Keeping the weight evenly distributed between the feet, exhale and hinge at the hips to fold forward and take the nose toward the knee.
4. Inhale to stand up and turn the feet around, exhale to repeat on the other side.

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Form tips

• Keep the back straight for as long as possible before lowering the head into the fold. This will likely be a hamstring stretch on the forward leg, but also feel for the hip rotation and flexion.

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Muscles

Flexibility

Primary

• Glutes
• Hamstrings

Secondary

• Hip adductors
• Legs
• Pelvis
• Shoulders
• Chest
• Biceps

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Equipment

Ground (standing)

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Appears in

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Regressions

Pyramid pose hold elbows

Novice

Standing reverse prayer

Novice

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