How To: Pyramid Pose (Parsvottanasana) Modifications & Tips

Transcript

hey y'all nico here welcome back to my channel and if you're new here thanks for joining me i'm nico in today's video i'm doing another yoga pulse tutorial for you and today's pose is pyramid pose or parts of atanasana parts is great for stretching the hips the hamstrings and also great for elongating the spine i use parshvatanasana or pyramid pose a lot in my practices it's just supposed that i enjoy so let's go ahead and get started at the top of our mat and we're going to start on the right side so step your left foot back maybe about two to four feet and line your heels up with each other so we're heel to heel our right toes are facing forward left toes are either at a 45 degree angle or slightly turned in depending on what your comfort is for that back foot so again your foot can be parallel with the back of your mat or you can have it turned in slightly and from here we're going to start to square our chest with this front leg so we're kind of pulling our right hip back letting our shoulders be square with the front of the room and the hips are square with the front leg i like to sweep my arms up inhale exhale you can either grab the elbows behind you or make prayer hands behind you if neither one of these things feel comfortable don't feel comfortable for you don't worry we'll give you another option so again hands are either in prayer behind you or you're grabbing the elbows take an inhale lengthen the spine here and then start to hinge at the hips over this front leg so we're hinging at the hips keeping both legs along press down through both feet and try to keep your spine long here so refrain from rounding your back keep your spine long and you can lower your forehead towards your shin now if grabbing the elbows behind you or bringing your hands in prayer behind you does not work for you you can bring the hands to the shin bring the hands to rest on the shin and make sure you have a micro bri micro bend in this front knee want to refrain from locking our knee out and again press down through the feet sometimes iq for your hands to come down to the mat so lengthening through the spine and again keeping that spine long maybe lower down a little bit more and you'll feel a really good hamstring stretch along here let's do the other side so this time we'll step the left foot back again two to four feet i can't remember if i said feet before i think i said two to four feet two to four feet feel free to bring your stance shorter it's totally okay to have a shorter stance align your heels back toes uh back foot parallel with the back of the mat or turned in slightly we square our hips with the front of the room so peeling that left hip back pressing down through both feet see if you could press down through the four corners of both feet so the ball and the heel of your foot micro bend in the knees try not to lock our knees out elbows can come behind hands can come behind inhale exhale hinge at the hips lower down towards his front leg and again if you need to shorten your stance you can always have a shorter stance here try not to lock your knees out remember you have an option for your hands to come down to your shin or down to the floor keeping your waist long here lowering down again you'll feel that nice intense stretch in the hamstring now if you have them available and you need a little more length in the arms you can use your blocks instead come up on your blocks hands rest on the blocks inhale exhale lower down handing at the hips soft bend in those knees and i always say if you need to bend your knee a little more to get into the pose feel free to do that good so hopefully this helped you to get a better understanding on how to get into pyramid polls or parshvatanasana if you have any questions feel free to leave them down below also leave a comment letting me know which pose you'd like me to do a tutorial on next don't forget to like share and and as always thank you for watching peace and love you