Pyramid Stretch

When working with my personal training clients, I often hear them talk about their hips and hamstrings being tight. With all of the sitting we do, that’s not unusual. Sure, working out strengthens these muscles, but we also need to stretch them.

The body needs a balance of stability and flexibility. The pyramid stretch is the perfect stretch to help give the body the flexibility it needs. The great news is you do not have to be a seasoned yogi to perform the pyramid stretch. This stretch is accessible to all with some slight modifications.

Not only does the pyramid stretch provide flexibility in the hips and hamstrings; it also helps to lengthen the back which is a plus for those of us who spend a lot of time hunched over a computer.

So, take a five minute break, grab some yoga blocks or books, and give this pyramid stretch a try.

Primary Muscles Worked:

• hips
• hamstrings
• back

Secondary Muscles Worked:

• shoulders
• arms
• legs
• core

How to Do the Pyramid Stretch:

• Begin standing at the top of the mat.
• Place your hands on your hips, making sure your hips are squared.
• Step your right foot back 2 to 4 feet. Line up heel to heel with your back foot at approximately a 30- to 45-degree angle.
• Keep your hips facing forward and both sides of your waist elongated by pressing down with your right big toe mound at the same time as you draw your left hip back and in toward your right heel.
• On an exhale, internally rotate your arms release your hands alongside your feet, on blocks, or on your shin.
• Inhale, lengthen your spine, and engage your quadriceps.
• Exhale, hinge at your hips, and begin to fold forward and toward your front thigh. Reach your sternum away from your navel and keep your collar bones broad to maintain openness in your front body and length in your back body. Let your head be heavy, keeping the neck long
• To exit the pose, inhale and use the strength of your legs to come up. Release your arms and step your feet together, returning to standing.

Things to Avoid:

• taking too wide of a stance; keep your stance hips distance
• rolling weight to the outside edges of the feet; press down into all four corners of the feet

Benefits of Pyramid Stretch:

• stretches the spine, shoulders, wrists, hips, and hamstrings
• strengthens the legs and core
• improves posture

This pose stretches and strengthens the legs, especially the hamstrings, and improves core strength. It is a great spinal stretch and also stretches your shoulders and builds your balance and coordination. If you engage in running and similar activities that tighten the hamstrings, this pose will help you maintain flexibility. It is also good for maintaining flexibility for all of those everyday tasks when you must bend over. Work the pyramid stretch consistently into your stretching routine and you will be sure to feel the difference.