Pyramid Pose

Pyramid Pose, also known as parsvottanasana, is a standing posture that actively lengthens the sides of the body from the armpits all the way down to the outer feet. It's English name comes from the shape the leg's create when the posture is seen from the side. This pose creates strength, stability and balance in the legs and incorporates elements of forward bending at the hip but requires length to remain in the spine. We will approach this posture with flowing pairs of movements to warm-up the large muscles and joints, then explore various versions of pyramid pose held with strength and ease.

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Reclininig Flow
Supta Vinyasa

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.

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Lunge to Pyramid Pose Flow
Ashwa Sanchalasana to Parsvottanasana Vinyasa

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs

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​Warrior I  Flow
Virabhadrasana I Vinyasa

​Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee while drawing belly up and releasing tail bone towards floor. Inhale and straighten the front leg. Exhale and release the arms to the sides. Repeat 5 times per side
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balance

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Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.
Therapeutics: Stretches the groins, inner thighs, adductors and abductors

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Pyramid Pose
Parsvottanasana

Stand in Tadasana. Step left foot back about three feet, keeping feet hips width apart then turn let heel in and down to floor. Turn pelvis towards front foot. Inhale and lift arms overhead. 
Variation I: Exhale and bend forward from hips bringing hands on blocks placed on either side of front foot. Lengthen spine forward, then fold forward over front leg. Hands can also be on blocks
Variation II: Set high blocks 8-12 inches in front of front foot and reach arms forward to rest hands on blocks
Variation III:  Clasp hands behind back and reach heart forward.
Hold up to 20 then release and change sides.
Therapeutics: Stretches hamstrings, stretches the sides of the body, increases hip flexibility

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and leg

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Child's Pose
Balasana

Kneel on shins with big toes together, knees apart. Lower hips towards heels and belly on thighs. Rest forehead on floor. Place hands beside heels, with backs of hands on floor.- If the forehead does not reach the floor, place stacked hands under forehead.
Therapeutics: Stretches back body and increases breath awareness there, allows for going inwards, all-purpose resting pose 

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Reclining Bound Angle Pose
Supta Baddha Konasana

Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lay back over bolster and place blanket under head. Rest 5-15 minutes, then release
Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm