Parsvottanasana or Pyramid Pose is the final standing pose for the Ashtanga Primary Series. The standing asanas are sometimes called the foundational poses because they create the foundation for your practice. Sometimes it’s easier to work on forward bends and flexibility poses from a standing position because gravity is working with you.
The main foundation of this posture is a pretty intense forward bend. There’s a little bit of an internal rotation into the hip joint that you are bending into. Because of that, you need to understand the dynamics of your hip joints in the pose.
Lastly, the shoulder position is important. If you’re newer to the practice you might want to do this pose your hands on your hips or the floor for balance. If you are more experienced with the pose you can use the shoulder position we’ll look at here.
If you’re uncomfortable holding your hands in prayer position behind your back you can grab opposite elbows or wrist or clench your fist and press the fists together behind your back.
Now let’s begin the pose. From Samasthiti, internally rotate your shoulders to get into the correct hand position. That can be either holding opposite elbows, holding opposite wrists, fists together, or in prayer position behind your back. When you internally rotate your shoulders be sure to pay attention to your collarbones, keeping them broad.
Step your right foot back. Your feet should be about 2 ½ to 3 Pete feet apart. This will change depending on how tall you are.
Your front foot is pointing forward and your back foot is at 45-degree angle. Line your heels up with each other or line your heel up to your arch. Draw all the muscles of the low blow belly in.
Square your hips. Inhale and exhale and pivot through the hip joints. Relax your back muscles and let your torso drape over your front leg. Stay here breathing deeply into the pose for five breaths. Slowly come out of the pose and repeat on the other side.
To find out more about Parsvottanasana watch this video with Kino.