Follow the following steps in order to complete the Parsvottanasana or Pyramid Pose are -
Begin the Parsvottanasana or the Pyramid Pose from Tadasana by stepping your left leg back approximately 3.5 to 4 feet or 1 meter. Do keep your hips directly facing the front of your yoga mat. Do place the right foot just pointing forward then the left foot slightly turned out nearly 45 degrees.
With the center of your ankles, line your knees up by pressing the outside of your left foot into the ground actively. Do engage both legs by perfectly pulling up the knee caps plus thighs into the hips.
Do place your hands behind your back in reversed prayer position.
Then make ensure that your hips are perfectly squared with the yoga mat.
Do inhale and properly lengthen your body.
Then exhale very gently.
Just hinging from the hips, do lean your torso slow and steadily forward over the right leg.
While keeping your right hip back, Do roll the left thigh inward,
Then remain in this position when your torso is perfectly parallel to the ground.
Do stay at this posture for about 5-10 breaths.
Then change side with repeated same steps.
The anatomical focus of Parsvottanasana or the Pyramid Pose is on the legs, thighs, foot, angles, hips, waist, spine and neck.
Those who are having flat feet are largely benefited by this particular asana.
There are several benefits of Parsvottanasana or the Pyramid Pose. Few of them are as follows -
It perfectly stretches the hamstrings and hips.
It properly lengthens the spine.
It improves sense of balance
It relaxes the neck and shoulders.
It stimulates the abdominal organs.
It stimulates digestive organs.
It calms the mind and brain.
It stretches the shoulders, spine, wrists, hamstrings and hips.
It strengthens the legs.
It improves posture.
It improves the sense of balance.
It largely improves digestion.
It stretches and strengthens entire leg and whole back
It tones and strengthens abdomen.
It perfectly massages stomach and liver.
It improves complexion.
It cools the brain.
Those who are suffering from lower back pain and high blood pressure shouldn't indulge in Parsvottanasana or the Pyramid Pose. They can wholeheartedly perform Ardha Parsvottanasana as an alternative asana or posture.
In case, if you feel that your shoulders are very tight in order to perform in the position of reversed payer then you can extend your arms down towards the ground or just hold your elbows in Parsvottanasana or the Pyramid Pose.. On the other hand, if your hamstrings are so tight then you can just slightly bend the front leg. Do press your back heel to the wall in case it lifts in the given situation and circumstance of Parsvottanasana or the Pyramid Pose.
The variations of Parsvottanasana or the Pyramid Pose are Pristanjali Mudra, Dandasana or Staff pose, Prasarita Padottonasana or Wide legged standing forward bend, Utkatasana or Chair pose and Virabhadrasana II or Warrior poses II.
In case, if you directly can't reach the ground then you can place solid blocks just under your hands in Parsvottanasana or the Pyramid Pose. Those who are suffering from lower back injuries then you can perform this pose by just facing a wall plus do place your hands on the wall in order to strengthen your back side. You can perform a reverse namaste hands in order to intensify the shoulder opening by joining your palms in behind your back side with your fingertips directly facing toward your head in Parsvottanasana or the Pyramid Pose.
A partner can largely assist you perfectly anchor the heads of the thighs. On the other hand, it will assist you to ground the heels plus properly lengthen the spine. Do perfectly take the feet apart plus properly turn the torso in the given situation of Parsvottanasana or the Pyramid Pose with a lot of perfection. Do have your partner just stand behind you plus loop a strong strap over your groins. Then bend slightly forward into the said posture. Your active partner must firmly pull on the given strap, just directly dragging the groins much deeper into the pelvis. It is to be highly noted that from this particular action, do press very actively into the back heel plus properly lengthen the spine just over the front thigh in Parsvottanasana or the Pyramid Pose with a lot of perfection.
The preparatory poses of Parsvottanasana or the Pyramid Pose are Adho Mukha Svanasana, Vrksasana, Anjali Mudra, Utthita Trikonasana, Baddha Konasana, Utthita Parsvakonasana, Gomukhasana, Uttanasana, Supta Baddha Konasana and Prasarita Padottanasana. All these asana or posture should be performed before Parsvottanasana or the Pyramid Pose with the proper suggestion and guidance of your yoga instructor.
The follow up poses of Parsvottanasana or the Pyramid Pose are Dandasana, Virabhadrasana I, Pincha Mayurasana, Salamba Sirsasana, Prasarita Padottanasana, Salamba Sarvangasana, Salabhasana and Utkatasana. All these asana or posture should be performed after Parsvottanasana or the Pyramid Pose with the proper guidance and suggestion of your yoga instructor.
Those who are in the advanced level of yoga session can perform the deepening of the pose in Parsvottanasana or the Pyramid Pose. There are two ways to perfectly position the torso slightly over the front thigh in this particular posture. It is to be remembered that beginners must perfectly align the midline of the torso slightly over the inner side of the front thigh in this given situation and circumstance. On the other hand, advanced level students must rotate the torso plus directly bring its midline just down over the midline of the front thigh with a lot of perfection. It is to be remembered that beginners shouldn't indulge in deepen of the posture of Parsvottanasana or the Pyramid Pose in any given circumstances and situations.