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.
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.
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!
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.
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.
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!
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!
- 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?