Parsvottanasana (Pyramid Pose) comes in between Utthita Trikonasana & Parivrtta Trikonasana. Somewhere down the line, Pyramid Pose is the combo of balancing as well as forward bends. Let’s understand the Meaning of Parsvottanasana, Parsva means side, Uttana – severe stretch, and the Asana refers to Pose, Posture or seat. By this Meaning, Pyramid Pose is also known as side intense stretch in English text.
But Parsvottanasana is coming under the category of Basic level Asana, by daily practice, you can easily perform Parsvottanasana. And adding some alterations you can make it more complex. But for the time being, try Pyramid Pose basic steps. Utthita Parsvottanasana is another variation of Pyramid Pose. If you perform Parsvottanasana easily, then Utthita Parsvottanasana is not complex for you.
Name of Asana: – Pyramid Pose/Intense Stretch Pose.
Sanskrit Name: – Parsvottanasana
Asana Level: – Basic
Asana Style: – Vinyasa
Table of Contents
Preparatory Poses: –
- Downward Facing Dog (Adho Mukha Svanasana)
- Tree Pose (Vrikshasana)
- Cow Face Pose (Gomukhasana)
- Baddha Konasana
- Utthita Trikonasana
- Anjali Mudra
- Utthita Parsvakonasana
- Prasarita Padottanasana
- Setu Bandha Konasana
Follow-Up Poses: –
- Warrior Pose I (Virabhadrasana I)
- Staff Pose (Dandasana)
- Chair Pose (Utkatasana)
- Salamba Sirsasana
- Pincha Mayurasana
- Salamba Sarvangasana
- Prasarita Padottanasana
How to Perform the Pyramid Pose (Parsvottanasana)
- First, you need to do Warrior Pose I (Virabhadrasana I). Keep your one leg in forward direction and alternate is just behind you. Place your hands on your buttocks with straight leg (that leg which is in front of you).
- You have to maintain your hips joints (bones) parallel to the ground or Yoga mat. Breathe in and extend your trunk (torso) and after that breathe out along with bind (fold) your trunk in front of you at the beginning part of hips.
- Pause the bending when your trunk is equal or parallel to the ground. At that time pull your right hip (your hips are drawn back and in line with your left hip).
- But keep continuing to extend your back (spine). After that, remain in the pose for 15 to 30 seconds. Try to grab or touch your fingertips to the ground. If you can’t do this, then bend as much as you can. By regular practice, you get ample flexibility, for making it more challenging.
- Discharge the Pose slowly by raising your torso up. Keep your hands on your bums once again with breath in.
- Follow the same steps with your opposite leg in a forwarding direction.
Tips for beginners
Being an intern, you have not enough flexibility to touch your hands to the floor. For this, you may cross your arms behind your back but they are parallel to your waist. Then, you may grab your elbow with your alternate hand. Keep in your mind Place your right arm around to the back when your right foot in front of you. When your left foot is in the forward direction keep your left arm around your back.
Benefits of Parsvottanasana (Pyramid Pose)
- Pyramid Pose stretches your wrists, hamstrings, shoulders, hips, and your spine. Along Parsvottanasana makes your legs stronger
- Relaxes your body and give calmness to your mind.
- Improves the function of your abdominal organs and beneficial for your digestive system.
- Improves the sense of balance by correcting your posture.
Here is some important point that should be remembered before the performance of Pyramid Pose.
In the case of recent back injury or in High Blood Pressure, avoid Pyramid Pose. Or you can try its simple version half Pyramid Pose (Ardha Parsvottanasana). During pregnancy strictly avoid Parsvottanasana. In hamstring, leg or shoulder injury do not attempt Pyramid Pose.
If you find any difficulties during the steps; then you can alter the Pose as per your need. But be careful during the Process and do not harm yourself by performing incorrect steps.
(No one has ever become poor by giving something to others)