Pyramid Pose

A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square.

Equipment

Bodyweight

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Calves · Lower Back

Instructions

01
Step one foot back about a leg's length and turn the back foot out slightly.
02
Square both hip points towards the front of the mat and keep both legs straight.
03
Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.
04
Hold the fold for the prescribed time with the spine long rather than rounded.
05
Press into the feet to come up and repeat on the other side.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.