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Hands On Adjustments Artwork
Season 2 - Episode 6

Parsvottanasana (Pyramid Pose)

5 min - Tutorial
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Rosemary, with the help of Amy, looks at Parsvottanasana (Pyramid Pose)—verbal cues, fundamental alignment, and hands-on adjustments to help deepen the experience of the posture.
What You'll Need: Partner, Mat

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Nov 02, 2018
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Welcome, everyone, Amy and I are going to take a look at pyramid pose. Okay, so either foot forward for this one. And I would say Amy take hands to reverse prayer to begin. And then just easing out and down into the fold. Okay, so there's a lot to look at here.

We'll look at the essential alignment and then a couple hands on adjustments. I want to point out that Amy's right foot is just barely right of center and her left is just barely left of center. If they're lined up or even crossing, there's no room for the hips, okay? If you notice the legs kind of collapsing, falling asleep, you can simply say engage your quad muscles to lift your kneecaps. And then we take a look at the hips and the orientation of the pelvis.

And you'll notice this incredible neutrality through the whole bowl of her pelvis. Typically one hip is flying up out of alignment. If that's the case, you would come to stand very close to their outer hip, left hand to left hip, right hand to outer right hip. And then gently pressing down with the left hand and drawing up and back with the right. Simultaneously, you can say, drop your outer left hip down and lift your outer right hip up and back.

And that will draw the hips into neutrality, okay? And then once the hips are stable, we can take a closer look at the upper back and the arms. From here, I'm gonna stabilize my own body and come close to Amy's upper torso, hands outside of her upper arm, shoulders. And then my forearms are right outside of her upper arms. I'm gonna gently lift with my hands and squeeze in a little with my arms, which will draw her hands closer together and open a bit.

Good, and then I just gently release, maybe stabilize the sacrum. Good, Amy, keep that, just release the hands to the earth. Okay, and then just like all of our standing forward folds, we can deepen into the fold by placing one hand on the sacrum. And the other hand on the back, the sacrum hand is gently rooting while the other hand presses forward and down to help draw her upper body closer to her leg and deepen the stretch. Good, I'm releasing the hand on the back, keeping the hand on the sacrum for support.

And when I feel that Amy is stable, I just gently release and step away. Nice, Amy, as you're ready, you can gently step forward and roll up. All right, thank you. All right, see how that feels and enjoy.


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