Open up with Supported Parsvottanasana (Pyramid Pose)!

Move-It Monday~Yoga Pose: Supported Pyramid

Difficulty level: Easy


  • Strengthens and opens the ankles, knees, thighs
  • Stretches the calves, hamstrings, hips, spine, shoulders, chest
  • Stimulates abdominal organs, improving digestion

Begin in Warrior 1  with your right leg in front and with blocks in either hand.  Inhale and press through the ball mound of your right leg as you straighten the leg by drawing your kneecap up towards your hip.

Exhale, lengthening through your spine, stretch forward and down.  Place the blocks on either side of your feet and press your hands into the blocks.  Continue to breathe deeply as you press evenly through both feet, and stretch through the spine.  Draw your right hip back, ensuring that your hips are parallel (there is a tendency for one hip to pull further forward and/or up in space).

Behind your next exhale, continue to fold forward drawing your chest towards your right thigh.  Maintain the even pressure through both feet and steady hips.

If accessible, as you exhale, draw  your chest towards your right thigh.  Bend your elbows out, allowing space for you to fold deeply towards your chest.  You may find that you are able to press your fingertips into the floor.  If so, firm your shoulder blades on your back, maintain your level and square hips, and press evenly through both feet as you hold the pose for 3 – 5 breaths.

Inhale, bend into the front knee and lift both arms overhead coming back into Warrior 1.  Step your left foot forward to meet your right foot and switch sides.

Looking for a yoga sequence you can incorporate into your daily routine?  Check out Refresh, Renew, Reset~A 7-Day Jumpstart For Mind and Body.  I created this nutrition protocol with daily yoga and meditation to assist you in jumping into (or back into) your healthy lifestyle!