Block Pyramid Pose
Stretch your hamstrings and calm your mind with Block Pyramid Pose! Use blocks for support and find a deeper fold in this grounding yoga stretch.
The Block Pyramid Pose mainly works the quads and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Block Pyramid Pose Muscles Worked
Primary
Quads (quadriceps femoris); Hamstrings
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Block Pyramid Pose Variations and Alternatives
How to do the Block Pyramid Pose
Start by standing straight with your feet together.
Step one foot back about 3 to 4 feet, aligning the front heel with the back heel. Point your back foot at about a 45-degree angle to the front, keeping your hips parallel to the front of your mat.
On an exhale, fold forward from your hips over your front leg while keeping your spine long.
Reach your hands to the ground on either side of your front foot. If you cannot reach the floor, you can place your hands on yoga blocks or rest them on your shin.
Hold this forward fold and breathe deeply, feeling the stretch along the back of the front thigh and your lower back.
Maintain a straight back leg and keep your front knee soft to avoid hyperextension.
After holding for a desired time, lift your torso and step your back foot forward to return to the starting position.
Repeat on the opposite side.
Note: The images you provided depict a figure performing a different exercise. The Pyramid Pose in yoga typically includes stepping one foot back and folding forward over the straightened front leg, not the squat and reach depicted in the images. Nonetheless, I’ve described the traditional Pyramid Pose for you based on its common practice in yoga.
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Block Pyramid Pose FAQs
What muscles does the Block Pyramid Pose work?
The Block Pyramid Pose mainly works the quads and hamstrings, with help from the core and lower back. The main muscles are the quadriceps femoris and hamstrings.
What equipment do you need for the Block Pyramid Pose?
None. The Block Pyramid Pose is a bodyweight exercise, so you can do it anywhere.
What are some Block Pyramid Pose variations and alternatives?
Similar exercises include the Double Pigeon Pose, Extended Side-Angle Pose, Firefly Pose and Forward-Bend Wide Legged.
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