Use this variation of Pyramid to improve spinal mobility for twists while strengthening the core and improving hip flexibility. This pose is beneficial for athletes, especially triathletes and runners, to prevent back injuries. It also improves potential strength in twisting or swinging movements.
Revolved Pyramid Salutation Pose Target Areas
- spine
- core
- hips
Revolved Pyramid Salutation Pose Benefits
- Increases spinal mobility for twisting motions
- Reduces risk of spinal injury
- Improves balance
How to Do Revolved Pyramid
– click images to enlarge –
- Start in a Warrior 1 stance, with your left foot back and turned out at 45 degrees, right knee bent, and hips facing forward.
- Move into Pyramid by hinging at the hips, resting fingertips on the floor, and straightening right leg until you feel a stretch in the right hamstrings. Flatten your back by pulling chest forward. Squeeze legs toward each other. If you cannot keep your back flat while touching the floor, rest left hand on a block.
- Roll back your right shoulder and extend your right hand toward the ceiling, opening your chest to the right. Use the left fingertips to help maintain balance. Keep hips squared forward, and squeeze legs toward each other. Hold the posture, inhaling as you pull your chest forward and lengthen the spine, and exhaling as you deepen the twist and engage your core. Repeat on the other side.
Cues for Revolved Pyramid
- Place hands on hips to ensure hips are level
- Pull crown of head away from neck and look up at hand
- Keep weight in heels and hips
- Keep hips square to floor and centered between feet
- Use core to pull chest forward and maintain length in spine
WHAT YOU SHOULD FEEL
- Stretch in right hamstrings and outer thigh
- Stretch in spine
- Engagement of both legs
WHAT YOU SHOULDN’T FEEL
- Discomfort in spine and neck; use core to twist, and maintain maximum length
- Significant weight in front hand; if so, shift weight to hips and core
PRO TIP: To challenge your core and legs, try hovering the planted hand above the floor..
Revolved Pyramid Alternative View
Extend your upper arm as high as possible while keeping your hips level. It’s okay if you cannot rotate as far as shown in the photo.
REVOLVED PYRAMID MODIFICATION
Use a Block to Bring the Floor up to your hand
About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
Dean Pohlman is making yoga more accessible to fitness-minded men. A former collegiate lacrosse player, Dean discovered yoga while recovering from injuries and quickly realized its potential to boost strength, mobility, and overall performance.
Since launching Man Flow Yoga in 2013, Dean Pohlman has built a global community that speaks for itself:
- 195,000+ customers
- 42+ million YouTube views
- 200,000+ followers across Instagram, Facebook, and TikTok
Dean’s book Yoga Fitness for Men has sold over 50,000 copies, while his Body by Yoga DVD series has surpassed 120,000 units sold, earning him consistent #1 rankings on Amazon and thousands of five-star reviews. He’s also been featured in Men’s Health, Muscle & Fitness, GQ Magazine, Fox Tampa Bay, The Chicago Sun, and on influential podcasts like The Ready State and Ben Greenfield Fitness.
With a focus on real results, community, and technique-focused instruction, Dean Pohlman continues to change the conversation around yoga. He’s not just teaching poses—he’s helping people build stronger, more capable bodies for life.
