Vinyala

Pose sheet

Intense Side Stretch (Pyramid Pose)

Pārśvottānāsanaपार्श्वोत्तानासन

Fold over your front leg while standing, with palms joined behind your back.

Open this pose in the 3D body

Steps

Support

Both feet and heels grounded; hands bear no floor weight.

Enter

  1. From Mountain, step one foot back and ground both heels.
  2. Face your pelvis forward; angle your back foot slightly outward.
  3. Join your palms behind your back, fingers pointing upward.
  4. Inhale and lengthen your torso; keep both legs straight.
  5. Exhale and fold over your front leg from your hips.

Hold

  1. Press through both feet and keep your kneecaps lifted.
  2. Draw your front hip back; turn your back thigh inward.
  3. Keep your palms together and draw your shoulders back.
  4. Full form: chin beyond the front knee.

Exit

  1. Inhale and lift your torso, pressing through your back heel.
  2. Release your hands and return to Mountain.
  3. Repeat with your other leg forward.
Breathing
Breathe normally while holding the pose.
Gaze
Look toward your front big toe (optional).
Duration
20–30 seconds per side.

Adapt

Adaptations

  • BlocksRest each hand on a block beside your front foot.
  • ChairRest both hands on the seat of a stable chair.
  • Wider stanceWiden your stance sideways, keeping each foot's orientation.
  • Bent front kneeBend your front knee slightly during the fold.

Variations

  • Hands beside your front foot on floor.
  • Hold one wrist behind your back.
  • Half pose: hands against wall, horizontal torso and neutral spine.

Signals of effort

  • Deep fold over a straight leg.
  • Head below the heart in the full fold.
  • Shoulders extended and wrists bent back.