Pyramid Pose

A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square.

How to do it

1. Step one foot back about a leg's length and turn the back foot out slightly.
2. Square both hip points towards the front of the mat and keep both legs straight.
3. Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.
4. Hold the fold for the prescribed time with the spine long rather than rounded.
5. Press into the feet to come up and repeat on the other side.

Tips

• Shorten the stance until both hips can face forward; length is worth less than square hips.
• Use blocks under the hands so the chest can keep reaching towards the shin.
• Micro-bend the front knee if the hamstring grips.

Muscles

Primary: Hamstrings

Secondary: Erector spinae, Calves (gastrocnemius)