How To Do Parsvottanasana -- The Pyramid Pose

Transcript

welcome to donon yoga pyramid pose harva tasana wonderful pose to stretch the hamstrings or the back of the front leg just a really healthy good pose I'm going to step my feet apart um it's a little shorter than maybe the Warrior 2 variation so it's about a legs distance but not much more similar to Triangle and my back foot eventually will be parallel to the back of the mat but for most of us we'll turn it facing forward this will help Square the hips front over the front left leg if you find that it's kind of wobbly well means take your stance a little wider so right foot more to the right left foot more to the left and then it's far easier to feel strong and steady I'm going to find somewhere in between so I've got more or less heel to heel or heel to inep I've got a slight angle with the foot but not very much starting with the hands on the hips to really create that squaring of the hips not only am I looking to have both hips square but I'm also looking to not have the right side in this case stick up the side that's not with the leg right so I'm going to work on bringing the hip down and forward if the leg leg is left leg is forward again right hip down right hip forward then I'm going to lift a bit in the belly create length in the spine the arm variation you're welcome to hold the elbows behind the back if available taking the reverse prayer behind the back reverse Namaste I need to wiggle my arms up a little bit so do whatever you can and if it doesn't hurt the wrist open up the elbows a little further back here I go lengthening creating space and with that length I'm starting to reach forward as I come forward my hips are moving back right my hips are moving back almost like I'm doing a little bit of a back bend rotating my right hip forward maybe this is it I'm not locking in the front leg but slightly micro bending maybe keep going gaze slightly forward eventually coming all the way belly down chest down maybe chin down gaze down as I come up I'm starting to lengthen staying there for at least 5 maybe 10 20 breads and then coming up again with as much length as possible reaching up so again remember the main things are to create as much length in the spine trying to rotate the hips and if needed adjusting foot facing more forward a little easier foot parallel Outer Edge to the outer edge of the mat a little a little harder to square the hips here practice enjoy see you soon thank you [Music]