Pyramid Pose (Parsvottanasana)

A Gentle Stretch for Hamstrings and Spine

Watch how it’s done below!

At Prenatal Yoga Center, we understand the unique needs of our expectant students and offer yoga poses that promote flexibility, relaxation, and well-being. The Pyramid Pose (Parsvottanasana) is a wonderful standing pose that focuses on stretching the hamstrings and lengthening the spine, making it an ideal addition to any prenatal yoga practice.

Benefits of Pyramid Pose

The Pyramid Pose offers multiple benefits for pregnant bodies, including:

Hamstring Stretch: This pose provides a deep stretch to the hamstrings, which can help relieve tension in the legs.
Spine Lengthening: By elongating the spine, Pyramid Pose helps release tension in the back, promoting better posture and relieving discomfort.
Balance and Stability: As a standing pose, Pyramid helps improve balance and stability, which are essential as the body’s center of gravity shifts during pregnancy.

Alignment Tips for Pyramid Pose

Proper alignment in Pyramid Pose is essential for a safe and effective practice, especially during pregnancy. Here are the key alignment cues to keep in mind:

Wide Stance: Position your feet as wide as the mat, with the pinky side of your feet hugging the edges of the mat for added stability and space for your growing belly.
Block Placement: Place blocks on the inside of your back foot, directly under your shoulders, to help maintain balance and alignment.
Feet Facing Forward: Both feet should be facing forward, with the front foot firmly grounded.
Front Hip Crease: Actively draw the front hip crease back as you elongate both sides of your spine forward. This action helps protect your lower back and deepens the hamstring stretch.
Deepen the Stretch: You can keep your spine long or walk your blocks forward to deepen the stretch in your hamstrings. However, avoid rounding your back to maintain proper alignment.

Modifications for Pyramid Pose

During pregnancy, it’s essential to modify poses for comfort and safety. Here’s how to adjust Pyramid Pose for your prenatal yoga practice:

Add Height with Extra Blocks: If you need more height for support, stack two blocks under your hands. Make an inverted “T” by placing one block flat and position a second block on its highest level for extra elevation.
Modification for Acid Reflux: If you suffer from acid reflux, avoid walking your arms forward, which would take your head below your heart and could worsen symptoms. Instead, keep your spine long and your torso more upright.

Category of Pose

- Type: Standing Pose
- Focus Areas: Hamstring stretch, spine lengthening
- Considerations: Acid reflux modification required for some practitioners
The Pyramid Pose (Parsvottanasana) is a versatile and effective stretch that targets the hamstrings and spine, providing relief and balance for expecting people. With modifications and proper alignment, it can be safely practiced throughout pregnancy.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.