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Upper Legs · Body Weight
Pyramid Pose - Parsvottanasana
Pyramid Pose - Parsvottanasana is an intermediate compound yoga exercise that works the hamstrings (upper legs), with the calves and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Hamstrings
Secondary muscles
- Calves
- Lower Back
How to do Pyramid Pose - Parsvottanasana
- Stand with one foot forward and the other back, feet about 3 feet apart and the back foot turned out slightly.
- Square your hips toward the front.
- Hinge forward over your front leg with a long spine.
- Hold, then switch sides.
Form tips
- Bend your front knee slightly if needed.
- Lead with your chest.
Pyramid Pose - Parsvottanasana alternatives
More hamstrings exercises
Pyramid Pose - Parsvottanasana FAQ
What muscles does Pyramid Pose - Parsvottanasana work?
Pyramid Pose - Parsvottanasana mainly works the hamstrings in the upper legs. The calves and lower back work as secondary muscles.
What equipment do you need for Pyramid Pose - Parsvottanasana?
None. Pyramid Pose - Parsvottanasana is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Pyramid Pose - Parsvottanasana should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Pyramid Pose - Parsvottanasana good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Pyramid Pose - Parsvottanasana burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Pyramid Pose - Parsvottanasana?
Other exercises for the hamstrings include Plate Single Leg Deadlift, Standing Hamstring Calf Stretch With Resistance Band, Dumbbell Rdl Stretch Isometric and Dumbbell Straight Leg Deadlift.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_N4MBZI" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_N4MBZI", "name": "Pyramid Pose - Parsvottanasana", "model": "male", "counterpartId": "ex_EHY5PZ", "target": "Hamstrings", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_N4MBZI/mp4-720.mp4?…", "poster": "https://…/ex_N4MBZI/poster.jpg?…" } }