Movement · Sideline Series
Pyramid Pose
The Work · Move 10 of 19 · hold each side
Why this one
Straight from Warrior 3: set the back foot down and fold. Pyramid is a deep hamstring stretch that lengthens the whole back of the front leg.
How to do it
Set your lifted foot down behind you, legs split front-to-back, both straight. Square your hips to the front and slowly fold your chest down over the front leg, hands to the floor or shin. Switch sides.
Keep in mind
Lead with the chest, not the head — lengthen the spine forward as you fold. A soft micro-bend in the front knee is fine if the hamstring is tight.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →