Pyramid Pose Version II
Deepen your hamstring stretch and find balance with Pyramid Pose Version II. This intense fold builds stability, squares the hips, and lengthens the spine for a focused, rejuvenating stretch.
The Pyramid Pose Version II mainly works the hamstrings, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Pyramid Pose Version II Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
How to do the Pyramid Pose Version II
Setup
Stand with your feet about three to four feet apart.
Turn your front foot to point straight ahead and your back foot out at a slight angle (around 45 degrees).
Square your hips to face the front.
Movement
Inhale to lengthen your spine, extending through the crown of your head.
Exhale as you hinge at your hips, keeping your back as flat as possible, to fold your torso over your front leg.
Place your hands on the ground, on a yoga block, or lightly on your shin if you cannot reach the floor.
Keep both your front and back legs straight without locking the knees.
Keep your gaze directed toward your front leg to maintain a neutral spine. Hold for your desired duration and repeat on the other side.
Pyramid Pose Version II FAQs
What muscles does the Pyramid Pose Version II work?
The Pyramid Pose Version II mainly works the hamstrings, with help from the glutes & hips and lower back. The main muscles are the hamstrings.
What equipment do you need for the Pyramid Pose Version II?
None. The Pyramid Pose Version II is a bodyweight exercise, so you can do it anywhere.
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