Pyramid Pose
- Pro
- Intermediate
- Yoga
Pyramid pose steps one foot back with both legs straight and hips square, then hinges forward over the front leg while keeping the spine long. Holding the hinge stretches the hamstrings and calves on the front leg without any added movement. Intermediate practitioners use it as a cooldown, a recovery flow or a warmup, held for time on each side.
- Muscles
- Hamstrings, Calves
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Step one foot back, both legs straight, hips square.
- Hinge forward over your front leg with a long spine.
- Rest your hands on your shin or the floor.
- Hold the hamstring stretch, then switch sides.
Form cues
- Root through your front heel as you fold.
- Let your head hang heavy and your neck relax.
- Breathe out slowly to ease deeper down.
Common mistakes
- Back knee bends, easing the stretch. Press your back leg straight and strong.
- Hips twist open instead of facing forward. Square both hip points to the front.
- Back rounds instead of hinging flat. Hinge from your hips with a flat back.
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