Communicating modifications for yoga postures is tough. Many instructors use vague language. After all, yoga is about connecting with your own body. Looking up poses online can be a downward spiral enough to put you off downward dog forever. In fact, I started this series because most postures are easily modifiable in a variety of different ways. So today, I’m back and we are going to talk about Pyramid Pose.
As always before we start, the Melissa Disclaimer… Please go at your own pace when practicing any of these modifications. Understand that on some days your body may ask you for a modification and on others it may tell you one isn’t needed; listen to its cues. If you have any major injuries or limitations, please seek the advice of a fitness professional in your area before continuing.
Pyramid Pose is another of those poses that looks fairly straightforward and simple when you see pictures. The challenge of Pyramid is flexibility in your lower back, hips, and hamstrings. Which, thanks to all the sitting we do nowadays, most of us lack. And as I’ve said before, the best way to combat that is to stretch. The benefit of Pyramid Pose, over some other stretches or poses, is its adaptability. There are actually many small changes that you can make to ensure a safe stretch.
Pyramid Pose is a forward folding posture. Forward folds are meant to stretch the back sides of our bodies. These types of stretches are important, as I hinted previously, because they help counteract some of the negative effects of sitting. When we sit for extended periods of time, our hips and lower back are supported (often poorly) by a chair. We lose both strength and flexibility in this area with continued sitting. That makes it tough to move because most movement for our upper body actually starts here. Sitting also places our hamstrings (the muscle group on the back of our thighs) in a shortened position. Again, if this continues over time, the hamstrings want to stay in that shorter length even when we need them to lengthen.
Pyramid Pose is also an inversion. Inversions help reverse blood flow throughout the body. This is beneficial for our brain and endocrine functions. Getting blood up to the brain helps create clarity and calm. Our endocrine, or hormone, system also has its main control centers in the brain and throat. So, again, re-routing blood so these areas of the body receive more input can help our hormones work more efficiently and effectively. Unlike true inversions, such as headstands, Pyramid Pose does not require your feet to leave the ground nor does it place undue stress on your neck.
To enter the traditional posture, step your feet 3-4 feet apart with the outside of one foot parallel to your mat while the other foot turns so the toes point to the mat. Inhale and rotate your torso and upper body to face the pointing toes foot. Exhale, bring the hands to the lower back with your palms facing out and fold forward over your leg. As you fold, tuck your head so that your crown faces the floor and say hello to your kneecaps.
Both hamstrings receive a lot of stretch input in this posture, which can be uncomfortable. For this reason, I always have my students do a modified posture first round through when I am teaching. This “easier” variation helps warm up the body for the full pose and it allows the hamstrings to understand what you want them to do. For the modified pose, follow the steps above, but instead of fulling folding over the front leg, fold forward until your back is parallel with the ground. Your gaze should fall about 5 feet out in front of you.
Once you have done the parallel back modification above, try the full pose. If you are comfortable with the full forward tuck, but are still feeling a bit too much strain on your hamstrings, you can always step your feet a bit closer together.
The tuck position can create the feeling of falling, though. After all, this is an inversion posture. If you experience this sensation, you can reach your hands to the floor to help ground yourself in the posture. No worries if your arms are short or you lack shoulder flexibility. You can use a towel or yoga block to land your hands on, or you can rest your hands on your lower shins.
If you are lucky and are having a Gumby-esque day, you can also kick the pose up a notch with a shoulder stretch. Follow the instructions above, but rather than simply resting your hands on your lower back, fold your palms together in reverse prayer or use your hands to clasp the opposite elbows.
The final important thing to remember about Pyramid Pose is that you need to exit this posture slowly. Even if you are in the parallel back modification. Your hamstrings are powerful muscles that are being stretching fairly intensely here. And, as I said before, it is an inversion. If you stand up too fast, or with incorrect breath, your body will protest. To exit this pose, exhale and place your hands (from whichever position they are in) on your shins. Inhale slowly and deeply while slowly walking your hands up your front leg to help bring your torso tall. Pause for a moment at the top, exhale and rotate your upper body to square with your hips.
Pyramid Pose is a great hamstring and lower back stretch that anyone can master with a few simple tweaks. Let me know in the comments section which pose you’d like to see next!
Until next time, be well friends!
