Pyramid Pose (Parsvottanasana)

Targets the hamstrings and calf of the front leg intensely, the hip flexors of the back leg, and demands hip-squaring strength from the deep rotators. Helpful for progressing hamstring flexibility beyond Standing Forward Fold, preparing the body for Splits, and as a focused standing forward fold after warrior sequences. The movement places both feet in a short stride with hips squared to the front, straightens both legs, and folds the torso forward over the front leg from the hip crease while keeping the spine long.

Cues

• Square the hips and fold over a long front leg with a flat back first.