Intense Side Stretch
Maya - Pose Assistant
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Benefits
Intense Side Stretch Pose (Pyramid Pose) is a standing forward fold over one leg with both feet grounded. It deeply stretches the hamstrings, calves, hips, and spine, strengthens the legs, stimulates abdominal organs, improves posture/balance, and calms the brain.
Practice Guide
Stand in Mountain Pose. Step left foot back about 3-4 feet. Turn left foot out about 45-60 degrees. Align heels or keep feet hip-width apart laterally. Square hips towards front of mat.
Place hands on hips or in Reverse Prayer position (Anjali Mudra behind back).
Inhale, lengthen spine. Exhale, hinge forward from hips over right (front) leg, keeping spine long.
Place fingertips or palms on floor/blocks on either side of front foot, or keep hands in Reverse Prayer/on hips.
Fold deeper, bringing torso towards front thigh, forehead towards shin.
Keep both legs strong, front kneecap lifted (quad engaged). Press firmly through back foot.
Hold, breathe. Exit: Inhale, press into feet, lift torso with flat back, return to standing. Repeat other side.
Modifications
Place hands on yoga blocks on either side of the front foot for support.
Keep hands on hips throughout the pose.
Shorten the stance between the feet significantly.
Keep a micro-bend in the front knee if hamstrings are very tight.
Avoid Reverse Prayer hands if shoulders or wrists are tight/injured; use alternative hand positions.
Safety Notes
⚠High blood pressure (avoid full fold with head below heart for long, keep torso parallel or hands on blocks)
⚠Acute back injury (avoid deep flexion, use blocks and maintain long spine)
⚠Serious hamstring injury or tear
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.