Pyramid Pose

Parsvottanasana

With feet staggered and legs extended, face your pelvis forward and fold over the front leg. Support your hands on the floor or blocks, prioritizing the hip hinge over depth.

parsva (side) + uttana (intense stretch) → Intense Side Stretch.

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These instructions follow the hands-supported variation in the photo. Reverse prayer behind the back is optional.

Movement guidance

Preparation
Stagger your feet front to back without locking your knees.
Entry and alignment
Hinge forward from your hips and lengthen over your front leg. Place your hands on blocks or the floor beside the front foot.
Hold and breathe
Prioritize a long back rather than a perfectly straight front leg. Keep breathing comfortably without holding your breath.
Exit and next movement
Place your hands on your hips and press through both feet to rise. Shorten your stance to stand.