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  • My Yoga Journey
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
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Pyramid Pose Yoga Flow – 60 minute yoga class for beginners

May 5, 2020 //  by Di Hickman//  64 Comments

As we headed into the lock down in March, the gyms and yoga studio closed and I shifted my focus online. This free 60 minute Pyramid Pose Yoga flow class is the last thing I filmed in my ‘old’ yoga room. It’s being remodeled (DIY project), so this class feels a little bitter sweet. A surrender into a new phase in my life, on so many levels.

60 minute class pyramid pose. Ease in and surrender

Because we’re remodeling the room ourselves this video edit took a while. I edited the first half, then got deep into painting and sanding before finally finishing the editing up this weekend.

The video is available above, or you can view on YouTube. Don’t forget to subscribe to my channel, hit the like button and comment! Also let me know what other video content you’d love to see. This new yoga room will need breaking in pretty soon!

Pyramid pose yoga flow – modifications & variations

A few months ago I did a pyramid pose yoga flow class for my Patrons. In that class the focus was more on the shoulders/arms. One thing I wanted to do was another pyramid class but for beginners, focusing on the hip hinge and the legs. It’s a strong pose for lengthening the whole back body.

yoga teacher demonstrating pyramid pose using a chair

The hamstrings and calves can often be a challenge in this pose. In the video I show variations of pyramid pose using a stool and blocks. By bringing the floor up to you, you allow some surrender into the pose. The variation below, with all the props, is one of my favorites!

yoga teacher demonstrating pyramid pose using a chair and blocks

An issue I see in pyramid pose is that the pelvis and torso tend to rotate due to the back foot turning out. We don’t want that. Parvsottanasana is a bias to neutral/internal rotation of the hips. So turn the toes on the back foot to point forward. You can see in the images above, my back foot is pointing more toward the front short edge of my mat.

Hamstring or Calves?

Ok, great now your back toes point forward but your heel won’t touch the ground? At least, not without screaming at you! Firstly, is there any soft tissue work that you’ve skipped? If not, here’s where we break the rules. Your heel doesn’t have to touch the ground! Read that again.

yoga teacher demonstrating pyramid pose with back heel elevated and supported

Can you use something to bring the ground UP to you? You can see above I used a folded blanket to support my heel. Elevating the back heel might allow you to get that little bit deeper into the pose. Sometimes you have to think about what you need during a yoga pose.

yoga teacher demonstrating pyramid pose using support

If you don’t have a blanket, a towel? Get creative! In my recent post about what to use instead of yoga blocks I mentioned using books. Well here is the same elevation of the heel, but using a book!

yoga teacher demonstrating pyramid pose with back heel supported on a book and hands on blocks

I hope you give these variations a try, and check out the free hour long class: Pyramid Pose Yoga Flow. If you have suggestions for classes or poses you’d like me to cover in future content let me know!

yoga teacher sitting in siddhasana on a yoga mat

Questions

  • What is your limiting factor in pyramid pose?
  • Do you have yoga props at home?
  • How are you taking advantage of the lock down time?
Previous Post: « Meditation is yoga – Free 5 minute meditation MP3
Next Post: How to do Dandasana & Staff Pose variations how to do dandasana feet apart»

Reader Interactions

Comments

  1. Hannah Marie

    May 12, 2020 at 6:23 am

    I’ve been wanting to try yoga. I’ve heard lots of positive remarks about it.

    Reply
    • Di Hickman

      May 26, 2020 at 1:55 pm

      Yoga is so good, try it!

      Reply
  2. Peachy @ The Peach Kitchen

    May 8, 2020 at 12:42 pm

    Thanks for the yoga poses tutorial. It makes it easier to do.

    Reply
    • Di Hickman

      May 26, 2020 at 1:51 pm

      You’re welcome!

      Reply
  3. littlemisadvencha

    May 7, 2020 at 6:09 pm

    i can feel the pain in the hamstrings by looking at your pictures. <3 I miss doing yoga… i might try to do it one day here.

    Reply
    • Di Hickman

      May 26, 2020 at 1:51 pm

      Hahaha no pain, just go as far as is comfortable!

      Reply
  4. Sophia

    May 7, 2020 at 12:37 pm

    I love yoga! I can’t wait to get back into it soon.

    Reply
    • Di Hickman

      May 26, 2020 at 1:51 pm

      No time like the present!

      Reply
  5. Clarice

    May 7, 2020 at 10:23 am

    This looks easy to follow. I have been neglecting my yoga practice but would love to try this. Thank you for sharing the video.

    Reply
    • Di Hickman

      May 26, 2020 at 1:50 pm

      Just start. šŸ™‚

      Reply
  6. Komal

    May 7, 2020 at 10:01 am

    Using all of these to help me for my pregnancy!

    Reply
    • Di Hickman

      May 26, 2020 at 1:50 pm

      Modify as needed! Use a chair for sure!

      Reply
  7. Charlotte Petit Noble

    May 7, 2020 at 7:23 am

    Pyramid pose is my favorite pose. It makes my mind quiet and really helps relax my upper body. I also like twisting.

    Reply
    • Di Hickman

      May 26, 2020 at 1:49 pm

      Ooooh I LOVE twisting!

      Reply
  8. Kristine Nicole Alessandra

    May 7, 2020 at 6:05 am

    I tried yoga before but my body won’t cooperate. I could not get into the poses which was frustrating for me. I think I should try some other form of yoga that would benefit those like me who has difficulty getting into the poses. I have seen aerial yoga demonstrations and that looks like fun.

    Reply
    • Di Hickman

      May 26, 2020 at 1:49 pm

      Beginners class like this one would be perfect. Don’t hold onto judgement of what your body can/can’t do. Just explore what is.

      Reply
  9. Ghulam Mohyudin

    May 7, 2020 at 5:28 am

    It was perfect the first time. I learn so much from you as well! Keep it up great post.

    Reply
    • Di Hickman

      May 26, 2020 at 1:48 pm

      Thank you!

      Reply
  10. Margaret | Live Like No One Else

    May 7, 2020 at 3:14 am

    Ooh, yoga for beginners. I’ve been telling my husband that I’d like to try yoga. I just find that I haven’t been able to find the time. My goal this year has been to get at least 6000 steps. It’s a start. Wondering if yoga would help with my lower back muscles. I pulled it a couple of weeks ago and it’s such a pain in the but. I have found that this year (this is a frequent occurrence) I’ve not let it immobilize me. I’ve been still trying to be active through it. Seems to feel better when I’m active and moving around. As soon as I sit up, hard to get back up. Wonder if yoga wold be good for that?

    Reply
    • Di Hickman

      May 26, 2020 at 1:48 pm

      Margaret this pose is PERFECT for lengthening lower back! Try it!

      Reply
  11. Agnes

    May 7, 2020 at 2:19 am

    Thanks for the poses, I would love to try all this and add it to my list of exercises.

    Reply
    • Di Hickman

      May 26, 2020 at 1:47 pm

      It’s a great simple hatha flow

      Reply
  12. Melanie williams

    May 7, 2020 at 1:53 am

    Looking fab by the way. I have been doing yoga during lockdown so will be trying this out x

    Reply
    • Di Hickman

      May 26, 2020 at 1:47 pm

      Great! Let me know what you think!
      (and thanks!)

      Reply
  13. Nyxie

    May 7, 2020 at 1:34 am

    I can’t wait to get into my yoga session today. I love it and have been really taking advantage of the extra time on my hands.

    Reply
    • Di Hickman

      May 26, 2020 at 1:47 pm

      Same. I’ve been using it to play on the mat, and create content!

      Reply
  14. Viano Dee

    May 6, 2020 at 3:30 pm

    That does seem like a lot. I’ve never been into yoga but I believe people who are would love to try it.

    Reply
    • Di Hickman

      May 6, 2020 at 9:03 pm

      I’ve got shorter videos on my youtube channel and will be doing more mini sessions soon!

      Reply
  15. chad

    May 6, 2020 at 1:59 pm

    I loooove these yoga poses mini-tutorials!!! I am practicing daily and I am progressing. Thanks a lot.

    Reply
    • Di Hickman

      May 6, 2020 at 9:03 pm

      YAY! Awesome news!

      Reply
  16. Nina

    May 6, 2020 at 1:28 pm

    i should really try yoga. i need to find ways to relax especially during this lockdown.

    Reply
    • Di Hickman

      May 6, 2020 at 9:02 pm

      No time like the present!

      Reply
  17. Tonya Tolliver

    May 6, 2020 at 10:23 am

    I’ve never tried yoga, but you make it seem relatively easy. I know that it isn’t, but,thanks for the beginners video, maybe one day I’ll get up the nerve to try it.

    Reply
    • Di Hickman

      May 6, 2020 at 9:02 pm

      this class builds slowly. While I love a hard class, sometimes ya gotta slow down and just take things easy!

      Reply
  18. Agnes

    May 6, 2020 at 10:09 am

    I have never tried yoga. I have been doing 30 minutes abs workout per day during this lock down. I think I need to start yoga classes.

    Reply
    • Di Hickman

      May 6, 2020 at 9:02 pm

      Hey I have some core classes on youtube too šŸ˜‰

      Reply
  19. Jessica Collazo

    May 6, 2020 at 7:50 am

    I need to get my yoga game on.
    I mean, I used to do yoga but I haven’t done it in a while thank you for this beginners class I can start doing it now.

    Reply
    • Di Hickman

      May 6, 2020 at 9:01 pm

      yes, just start. It’s a 60 minute gift to yourself

      Reply
  20. Marie Phillips

    May 6, 2020 at 7:26 am

    I have been wanting to get back into yoga for some time, but yet I still haven’t. I really need to just suck it up and start doing it again. It will never happen on its own!

    Reply
    • Di Hickman

      May 6, 2020 at 9:01 pm

      start with 5-10 minutes and just grow from there

      Reply
  21. World in Eyes

    May 6, 2020 at 7:26 am

    The yoga lessons for beginners are best, I will try to follow your 60 minutes….

    Reply
    • Di Hickman

      May 6, 2020 at 9:01 pm

      thanks

      Reply
  22. Adrienne

    May 6, 2020 at 6:41 am

    Thanks for sharing this to do at home. What a great time to start practicing yoga if one hasn’t already been into it.

    Reply
    • Di Hickman

      May 6, 2020 at 9:01 pm

      thanks, definitely a good time to start a home practice

      Reply
  23. Lovely

    May 6, 2020 at 4:13 am

    Yoga is so amazing! I like the pyramid rose, you’ve done it beautifully!

    xoxo
    Lovely

    Reply
    • Di Hickman

      May 6, 2020 at 8:59 pm

      thank you! I love offering different variations

      Reply
  24. Krysten Quiles

    May 6, 2020 at 3:16 am

    Oh this is really great. Its been awhile since I’ve practiced yoga, I really need to get back into it. Thanks for sharing this!

    Reply
    • Di Hickman

      May 6, 2020 at 8:59 pm

      you’re welcome! Enjoy!

      Reply
  25. Maryvivian

    May 6, 2020 at 2:59 am

    I love yoga. Never heard of the pyramid pose. I Must give it a try

    Reply
    • Di Hickman

      May 6, 2020 at 8:59 pm

      It’s a staple in my practice and a favorite of my class members. Great for hamstrings

      Reply
  26. CA

    May 6, 2020 at 2:03 am

    First time learning about the pyramid pose. I did yoga before. But I’m just not so into it. But this seems like a good stretching exercise.

    Reply
    • Di Hickman

      May 6, 2020 at 8:58 pm

      Pyramid is great stretch for the back of the legs!

      Reply
  27. Travel Momma

    May 6, 2020 at 1:26 am

    Thanks for the this article! As a new momma, I rely only with YOGA nowadays.

    Reply
    • Di Hickman

      May 6, 2020 at 8:57 pm

      oh you need all the relaxation you can get!

      Reply
  28. bethan taylor-swaine

    May 6, 2020 at 12:39 am

    I really like pyramid pose, although I do find my shoulders can get a little ‘sticky’ sometimes – I really need to work on that area of mobility!

    Reply
    • Di Hickman

      May 6, 2020 at 8:57 pm

      I have a video that would help with that! https://youtu.be/FHFFxtieHR0

      Reply
  29. Cristina Petrini

    May 5, 2020 at 11:52 pm

    That’s why some yoga positions don’t come to me, I have to start doing them step by step O_O seems idiotic but I didn’t get there!

    Reply
    • Di Hickman

      May 6, 2020 at 8:56 pm

      yep. I always say to clients it’s the subtle shift of the body an inch or too that can make all the difference

      Reply
  30. Kez

    May 5, 2020 at 10:43 pm

    I’ve always heard about the benefits of yoga so I will try this out.

    Reply
    • Di Hickman

      May 6, 2020 at 8:55 pm

      great! Let me know how you felt!

      Reply
  31. Amber Myers

    May 5, 2020 at 4:35 pm

    This is awesome for those who like Yoga. I’ve never been into it, so I just jog for exercise!

    Reply
    • ohmummymia

      May 6, 2020 at 2:47 am

      I always wanted to starts some yoga classes but it looks like those poses are too hard for me

      Reply
      • Di Hickman

        May 6, 2020 at 8:58 pm

        I always start off with easy variations, and build from there.

        Reply
    • Di Hickman

      May 6, 2020 at 8:55 pm

      Oooh this would be great for you then, lengthen up those hamstrings!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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