Yoga BLOG

Yoga Pyramid Effect – What Do You Need to Know? Yoga offers numerous asanas with a wide variety of benefits. If you're looking for an exercise that stretches your thighs and flanks, the pyramid pose is the perfect choice. Of course, this exercise has other benefits for the body as well. You'll find all the information you need in this article. Prepare to be amazed. What is the yogic pyramid? This asana is probably one of the most well-known exercises for doing something good for your body. In Sanskrit, it is also called पार्श्वोत्तानासन (Parsvottanasana). The purpose of this exercise is to feel and express your own strength and power. What effects does this yoga exercise have on your organism? As we all know, each asana has a completely different effect on the body, mind and soul. Below we show you the best benefits of this asana: The exercise strengthens and stretches the back – especially the lower area. The spine and legs are also strengthened. The pyramid has a positive effect on tightening your stomach. In addition, the lateral chest muscles are stretched. The stomach and brain are stimulated and activated. This can open your root and crown chakras. The lumbar muscles, shoulders and hips are built up and strengthened. You strengthen your balance and stretch your adductors. In addition, the exercise can help bring thoughts and feelings into harmony more easily. Who shouldn't make the pyramid? In principle, any yogi can practice the pyramid pose—especially if they want to reap the benefits mentioned above. However, if you have high blood pressure or a back injury, it's best to avoid it. If you wish, you can also discuss your situation with your doctor to determine whether or not it's advisable to practice this asana. Pyramid: How is it executed? When practicing yoga, it's essential to make sure you perform everything correctly. Ideally, you'll learn the exercises in a yoga class. If you don't want to do that, you should learn the correct posture with the help of high-quality video material. This is how the pyramid works: First, you start in the standing position of Tadasana (Mountain Pose). You stand upright on your yoga mat and then open your legs. The right leg is brought back (about one meter). The front foot (in this case, the left) points forward, while the back foot is turned only slightly forward. It is important that you stand firmly on the ground with both soles of your feet and have a good grip. Your hips are facing forward. Both legs are straight, and you're standing perfectly stable. Your heels are in a line. Now bring your hands together behind your back at your spine. On your next exhalation, bend your upper body downward. It's important that this forward bend is done from your hips. Your face is now near your knee and your back must be absolutely straight. Make sure your legs stay straight and your heels are firmly planted on the floor. As you inhale, rise upwards. Tilt your head slightly downward. Your hands can either stay behind your back or you can place them towards the floor. You can repeat this pose several times, and always alternate sides. At first, it may be difficult to keep your legs straight. This is completely normal. Give your body time to adjust. If you want to try out other variations, you can do so with the following: Parsvakonasana (extended side angle pose; this asana is good for strengthening lateral flexibility and the legs) Prasaritta Padottanasana (forward bend with legs apart; this stretches the leg muscles, especially the hamstrings, i.e. the back of the thigh muscles) You can perfectly combine these two poses with the pyramid. What should newcomers keep in mind? The pyramid isn't typically practiced by beginners. If you're still interested, consider the following tips to ensure your body receives optimal support. Proper preparation is key to properly tuning your body into the pose. The following asanas may be beneficial: Uttanasana (Standing Forward Bend), Gomukhasana (Seated Cow-Head Pose), or Adho Mukha Svanasana (Downward-Facing Dog). As described above, you can place your hands together behind your back in prayer position. If this is too difficult, simply lower them to the floor. This makes the pose much easier. If you have trouble with balance, you should place your feet a little closer together. This will automatically give you more support and help you hold yourself better. Be sure to use yoga props like a block if you otherwise have trouble performing the pose correctly. Make sure you practice the pose correctly, and it's best to learn it in a yoga class. Your yoga instructor can point out any mistakes. Once you've mastered the asana, you can also practice it on your own. After practicing the various yoga poses, you can take the time to calm down and ground yourself even more. Meditation on a cushion or a breathing technique could be perfectly supportive here. Are you familiar with the yoga pyramid pose? How does this asana feel to you, and what benefits does it bring to your body?

Parsvottanasana: enjoy the intense lateral stretch The pyramid as a structure exerts a divine magic on us and has held an irresistible fascination for its observers for millennia. It's no wonder that the name and the corresponding pose have also found their way into the circle of yoga asanas! The Pyramid Parsvottanasana is one of the yoga exercises in the area of forward bends and provides you with strength, stretching, and flexibility. Here you'll learn everything you need to know about it. How to best perform Parsvottanasana To shape your body into the yogic pyramid, as with many other asanas, you need a secure stance as a foundation. It is best to start in the mountain pose, in Tadasana . Then you place your hands in Namaste , not in front of your ribcage as you may be used to, but behind your body, resting against your back. Get into a stable stride position, turning your front foot outwards and your inner foot slightly inwards. Then you lengthen yourself before you go into a forward bend. Consciously push your legs back while you bend your ribcage well over your front leg. Your forehead should draw towards your shin; you may even want to place it on it. You should hold Pyrmaide Parsvottanasana for about 30 seconds. Then do the same on the opposite side to evenly distribute the strain throughout your body. Aids for a valuable asana This asana will be easier for you if you place your front foot on an elevated surface. You can also initially support your hands on blocks instead of placing them behind your back in Namaste. It's easier to maintain balance in the pyramid pose if your feet aren't directly behind each other, but rather staggered to the side, as if on rails. Your yoga teachers will be happy to help you if you need further individual support. Learn about the effects of the pyramid Parsvottanasana affects the body, mind, and soul, making it a holistic asana that can bring you a variety of benefits. The intense stretch of your flanks activates your spine, and the exercise can also help with lower back pain. The forward bend also massages your abdominal organs, which can noticeably stimulate your metabolism. It also boosts blood flow to the brain, which can have a positive effect on your cognitive abilities and attention. The more you immerse yourself in the asana, the more the heaviness of your body and mind you can release into the floor and relax more and more. The endocrine glands can also be stimulated by the forward bend. This can help if you have thyroid problems, but insomnia can also often be reduced with Parsvottanasana. In addition, the pyramid pose strengthens your leg muscles and core, while simultaneously relaxing your diaphragm. The backs of your legs, one of the most often shortened areas of the body, are effectively stretched in Parsvottanasana. The same applies to your chest, which you open wide by bringing your arms back behind your back in Namaste. This heart opening allows you to breathe better and gives you openness in your interactions with others. Important information about the pyramid In Parsvottanasana, you enter a deep forward bend, which may not be suitable for pregnant women or those with circulatory problems. However, like almost any other yoga pose , you can always adapt the pyramid pose to your needs. The blocks are ideal for this exercise because you can create the exact height you need for supporting your arms. This way, even by changing the pose, you can feel your heart expanding and your sides stretching without exceeding your physical limits. Feel how the pyramid gives you the lightness that you can benefit from in many situations in your life. Image © peerayot / 123rf.com