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!

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?
Hannah Marie
I’ve been wanting to try yoga. I’ve heard lots of positive remarks about it.
Di Hickman
Yoga is so good, try it!
Peachy @ The Peach Kitchen
Thanks for the yoga poses tutorial. It makes it easier to do.
Di Hickman
You’re welcome!
littlemisadvencha
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.
Di Hickman
Hahaha no pain, just go as far as is comfortable!
Sophia
I love yoga! I can’t wait to get back into it soon.
Di Hickman
No time like the present!
Clarice
This looks easy to follow. I have been neglecting my yoga practice but would love to try this. Thank you for sharing the video.
Di Hickman
Just start. š
Komal
Using all of these to help me for my pregnancy!
Di Hickman
Modify as needed! Use a chair for sure!
Charlotte Petit Noble
Pyramid pose is my favorite pose. It makes my mind quiet and really helps relax my upper body. I also like twisting.
Di Hickman
Ooooh I LOVE twisting!
Kristine Nicole Alessandra
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.
Di Hickman
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.
Ghulam Mohyudin
It was perfect the first time. I learn so much from you as well! Keep it up great post.
Di Hickman
Thank you!
Margaret | Live Like No One Else
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?
Di Hickman
Margaret this pose is PERFECT for lengthening lower back! Try it!
Agnes
Thanks for the poses, I would love to try all this and add it to my list of exercises.
Di Hickman
It’s a great simple hatha flow
Melanie williams
Looking fab by the way. I have been doing yoga during lockdown so will be trying this out x
Di Hickman
Great! Let me know what you think!
(and thanks!)
Nyxie
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.
Di Hickman
Same. I’ve been using it to play on the mat, and create content!
Viano Dee
That does seem like a lot. I’ve never been into yoga but I believe people who are would love to try it.
Di Hickman
I’ve got shorter videos on my youtube channel and will be doing more mini sessions soon!
chad
I loooove these yoga poses mini-tutorials!!! I am practicing daily and I am progressing. Thanks a lot.
Di Hickman
YAY! Awesome news!
Nina
i should really try yoga. i need to find ways to relax especially during this lockdown.
Di Hickman
No time like the present!
Tonya Tolliver
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.
Di Hickman
this class builds slowly. While I love a hard class, sometimes ya gotta slow down and just take things easy!
Agnes
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.
Di Hickman
Hey I have some core classes on youtube too š
Jessica Collazo
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.
Di Hickman
yes, just start. It’s a 60 minute gift to yourself
Marie Phillips
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!
Di Hickman
start with 5-10 minutes and just grow from there
World in Eyes
The yoga lessons for beginners are best, I will try to follow your 60 minutes….
Di Hickman
thanks
Adrienne
Thanks for sharing this to do at home. What a great time to start practicing yoga if one hasn’t already been into it.
Di Hickman
thanks, definitely a good time to start a home practice
Lovely
Yoga is so amazing! I like the pyramid rose, you’ve done it beautifully!
xoxo
Lovely
Di Hickman
thank you! I love offering different variations
Krysten Quiles
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!
Di Hickman
you’re welcome! Enjoy!
Maryvivian
I love yoga. Never heard of the pyramid pose. I Must give it a try
Di Hickman
It’s a staple in my practice and a favorite of my class members. Great for hamstrings
CA
First time learning about the pyramid pose. I did yoga before. But Iām just not so into it. But this seems like a good stretching exercise.
Di Hickman
Pyramid is great stretch for the back of the legs!
Travel Momma
Thanks for the this article! As a new momma, I rely only with YOGA nowadays.
Di Hickman
oh you need all the relaxation you can get!
bethan taylor-swaine
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!
Di Hickman
I have a video that would help with that! https://youtu.be/FHFFxtieHR0
Cristina Petrini
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!
Di Hickman
yep. I always say to clients it’s the subtle shift of the body an inch or too that can make all the difference
Kez
I’ve always heard about the benefits of yoga so I will try this out.
Di Hickman
great! Let me know how you felt!
Amber Myers
This is awesome for those who like Yoga. I’ve never been into it, so I just jog for exercise!
ohmummymia
I always wanted to starts some yoga classes but it looks like those poses are too hard for me
Di Hickman
I always start off with easy variations, and build from there.
Di Hickman
Oooh this would be great for you then, lengthen up those hamstrings!