Pose of the Week – Pyramid

The Black Swan Yoga Pose of the Week for September 21- September 27th is Pyramid Pose!

How to get into the pose.

  • From Mountain Pose, take one big step forward with your right foot. Make sure your stance is solid enough to keep both legs straight and your hips square. Both toes should be pointing forward, but your left foot can turn out just slightly for comfort.
  • Inhale and lift your arms up and overhead. Exhale and fold over your lower body. Your hands can come to the ground for balance. Round your spine and press your forehead towards your right knee.
  • Press into your feet to create stability.
  • Engage your core muscles.
  • Activate the muscles in the front of your neck.
  • Breathe and hold for 5 breaths, or as many as you would like.
  • On an inhale, slowly stand up while unrolling your spine to stack your vertebrae.
  • Switch to the other side.


  • Stretches the backs of your legs and spine.
  • Strengthens your core and back.
  • Stimulates digestive organs to improve digestion.
  • Improves posture.
  • Calms your mind.


Rachel Frank, our teacher of the week, chose Pyramid Pose for the Pose of the Week, and here’s why!


“Pyramid pose is a very calming place to be. I find an enormous sense of grounding whenever I’m here. It’s just an opportunity to let my brain rest and just focus on my breath and sensation – not to mention my perpetually tight hips, hamstrings, and shoulders! This pose is a sublime stretch, and with so many variants, you can really find what you need. I love placing my palms in prayer behind my back for reverse namaste, pressing my heart forward for a bit of opening. If my calves are extra tight, I’ll flex my front foot, coming onto my heel. It’s a not-intimidating, beginner friendly pose that anyone can do.”