Pyramid Yoga Pose | Parsvottanasana Benefits | Intense Side Stretch Pose

by Tanmay Joshi
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Pyramid Yoga Pose, or parsvottanasana, is an excellent pose to incorporate into your yoga practice if you’re looking to improve strength and balance. This pose strengthens the muscles of the leg, core, and shoulders while improving flexibility in the hamstrings and lower back.

It also builds stability in the body, so you’re better able to perform other yoga poses with confidence and ease. Here’s how you can incorporate this yogic pyramid pose into your practice at home or in class.

Read more: Half Moon Yoga Pose

What is Pyramid Pose?

Parsvottanasana, or Pyramid Yoga Pose, is one of such yogic postures that aid in gaining physical stability and the calmness of mind. In Sanskrit, Parsva means side, and uttana means stretch; hence, Parsvottanasana is also known as the intense side stretch pose.

Some people find it challenging to perform pyramid yoga posture as they are unable to balance themselves correctly during practice. But with proper instructions, anyone can efficiently perform it in an easy manner.

Read more: How To Do Upward Facing Dog Yoga Pose

Advantages of Pyramid Yoga Postures

The Parsvottanasana or Pyramid Yoga Pose is a powerful yoga posture that stretches different muscles of your leg and shoulder.

It helps stretch many important muscles like deltoids, pectoralis major, and long head of triceps brachii as well as quadriceps muscle of your thigh. Moreover, it creates flexibility in ankles, knees, groins and spine apart from improving overall strength balance.

Read more: The Plank Yoga Pose

Things To Keep in Mind While Practicing This Posture

Keep your core engaged throughout. You will want to be thinking about lifting your chest up but keeping your core tight to accomplish that. Reach toward your big toes with each hand, but make sure you do not place undue pressure on your neck as you do so (while keeping a gentle stretch).

Do not force yourself into any positions – move only as far as is comfortable, pausing if needed. Practice during class or on your own until you feel balanced and steady in the pose.

All should practise within their own range of flexibility; some may find it easier than others.

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The 5 Best Benefits of Parsvottanasana

Benefits of Parsvottanasana
Benefits of Parsvottanasana

Parsvottanasana, also known as the intense side stretch pose, is an intense exercise that strengthens your core and improves balance and stability in your body. It’s been linked to many other health benefits, including improved digestion, circulation, posture, and breathing. Here are the top five benefits of parsvottanasana!

Keeps The Mind Calm

Also known as the intense side stretch pose, parsvottanasana stretches your legs, knees, and hips. But by practising it regularly, you’ll also find that it keeps your mind calm.

It relieves stress by releasing endorphins (hormones that elevate mood) and is an effective antidote to anxiety or sadness. It helps you focus on one thing—breathing calmly and steadily—rather than being pulled in multiple directions at once.

And since practise leads to permanent results, it’s one of those poses that has a cumulative effect: The more often you do it, the more benefits you’ll reap over time.

Builds Strength in the Back Muscles

For many practitioners, backbends like parsvottanasana (which translates to intense stretch in all directions) are some of their favourite poses.

But what makes parsvottanasana so great? Some argue that it’s its range of motion which opens up your chest and lungs for improved breathing. Others say it builds strength in your back muscles and helps you maintain good posture.

No matter how you look at it, though, one thing is certain: Getting stronger through backbends like parsvottanasana has a lot to offer—not just to yogis but also to those who want a better-looking body from every angle.

Strengthens Your Thighs

Like warrior poses, parsvottanasana strengthens your quadriceps muscles in your thighs. These are some of your largest muscles, and developing a strong quadriceps is essential for building strength in other parts of your body.

When done correctly, parsvottanasana will stretch your calves and hamstrings. If you have tight hamstrings or suffer from plantar fasciitis (plantar fasciitis), it may be especially important to strengthen these muscles with yoga postures before beginning an exercise program.

Stretches Your Hamstrings

All that sitting can cause your hamstrings to tighten up, resulting in lower back pain. Try doing yoga poses that stretch your hamstrings to prevent and relieve back pain.

For example, when you do pyramid pose, also known as parsvottanasana (literally forward bend with a twist), it stretches your upper body. It can help relieve stress on your spine by stretching out your legs and back muscles.

If you experience lower back pain from sitting at a desk all day, look for ways to incorporate the Pyramid Yoga Pose into your daily routine—you might be surprised by how much relief it offers!

Improves Balance

Balancing in parsvottanasana improves core stability, which is crucial in improving balance. As your core becomes more robust and more stable, your ability to maintain balance also increases.

This can help prevent injuries from falls and slips and improve athletic performance when it comes to activities such as running, swimming or cycling.

Read more: Utkatasana or Chair Pose Yoga

Steps To Do Pyramid Yoga Pose

Pyramid Yoga Pose Steps
Pyramid Yoga Pose Steps
  • First, stand with your feet together and your arms at your sides.
  • Place right foot forward and the other backward.
  • Bend forward from your hips, reaching toward your toes while trying to keep both legs straight.
  • If you can’t touch them, don’t worry! You should feel a stretch in your hamstrings, though. Reach back with your hand and grab your toes.
  • Repeat the same pose for another leg in an intense side stretch pose.
  • Hold for 5 to 10 seconds in the beginning, and over time you will be able to hold for a long duration.

Precautions While Practicing This Posture

This is an intense side stretch pose; hence you should try it after practising a few easy poses. It may feel uncomfortable while bending your body towards one side, but you can always ask your yoga teacher to help you by placing her hand under your armpit.

Don’t push yourself if it hurts or feels too intense to hold longer than 5 seconds, as it’s not worth injuring yourself over.

Duration To Become a Master in Parsvottanasana

Depending on your practice, you can take up to 2 months or six months to become a master in parsvottanasana. Do it regularly; follow all instructions strictly with dedication. Practice it every day; don’t skip days.

If you are doing it right, then it will not cause injury by overdoing it. This yoga pose will help improve your focus, flexibility, endurance, strength and balance.

Yoga Pyramid Images

Yoga Pyramid Images
Yoga Pyramid Images
Pyramid Yoga Pose Images
Pyramid Yoga Pose Images


Q.1. What is pyramid pose good for?

Ans. While most yoga poses are good for all aspects of your health, parsvottanasana, or Pyramid Yoga Pose, is especially helpful in improving your core strength, balance, and flexibility. It can also help improve your posture as well as reduce back pain.

When regularly practised, it may also build a strong core that supports a healthy back.

Q.2. What muscles does the pyramid pose work?

Ans. Because it’s so challenging, the pyramid pose tones your entire body by targeting just about every muscle from head to toe. Your quadriceps, hamstrings, glutes, hips, back muscles and abs all work together in different ways throughout each cycle of breath.

At first glance, you might think that your arms aren’t doing much other than holding your weight in place—but they also contract subtly to protect your shoulders from injury.

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