AnatomyHamstrings, Hips, Legs, Spine
Pose TypeForward Bend, Hip Opener, Standing
Prasarita Padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-anna) prasarita = spread out, expanded pada = foot, leg ut = intense tan = stretch
- Stretches the groins, hamstrings, and back muscles
- Opens the hips
- Brings fresh, oxygenated blood to the head
- Relieves mild depression
- Lower back pain
- Spine injury
- Stand in Tadasana (Mountain pose), facing the long edge of your mat.
- Step your feet wide apart, around 4-5 feet depending on your height. Make sure the inner arches of your feet are parallel. Firm the big toes and outer edges of your feet into the mat.
- Bring your hands to your hips. With an inhale, open your chest toward the sky to lengthen your torso.
- Exhale and fold forward at the hips, maintaining a straight back and open chest. Bring your hands to the floor beneath your shoulders, fingertips aligned with your toes.
- Inhale and engage the core to lengthen your torso. Exhale and fold deeper, reaching the crown of your head toward the mat while lifting your sitting bones toward the sky.
- If you feel comfortable here, broaden the shoulders, bend the elbows, and clasp your big toes with your index and middle fingers. Rest the crown of your head on the mat.
- Hold this pose for five breaths. On an inhalation, rise to standing and step the feet together. Return to Tadasana.
MODIFY OR REPLACE
- Place blocks on the floor to support your hands if you cannot reach the ground.
- Rest the crown of your head on a block or blanket.
- If your back is tight, focus on coming halfway down into the posture.
- Sirsasana II (Tripod Headstand)
- Tarasana (Star pose)
- Make sure your feet stay parallel to one another.
- If possible, release the crown of your head to the ground.
- Continue to lengthen the spine.
- Be careful to not lean forward. Keep your hips aligned over your ankles.
- Come into Sirsasana II (Tripod Headstand).
- Bring your hands into Reverse Prayer and hinge forward.
WATCH OUT FOR
- Hands not reaching the floor
- Excessive weight on the heels
- Locked knees
- Feet turning out, creating an external rotation in the legs