Search This Blog

Thursday, December 26, 2013

Extended Leg Intense Stretch - Prasarita Padottanasana

Aloha Everyone, 

This pose is an intense stretch pose and you should do warm-up poses before attempting.

Prasarita in Sanskrit means stretched out and pada means leg or foot.


· Stand in Tadasana (Mountain Pose)
· Inhale as you spread your feet approximately 4 – 5 feet
· Bring your hands to your hips, fingers in front, thumb in back
· Place your feet parallel to each other with toes pointing forward
· Try to put your weight on the outer edges of your feet
· With exhalation, elongate your spine then bend forward
· Lift your knee caps as you bend from the waist keeping your hands on your hips
· Lower your hands to the floor, if possible, palms flat and fingers spread
· Keep your back concave
· Bend your elbows, place the top of your head on the floor, bolster or block
· Try to push your chest forward, inhale and pull your abdomen in
  • Develops mental and physical balance
  • Helps concentration
  • Tones and lengthens the entire leg and hip muscles
  • Opens the chest and ribcage
  • Helps create more space for your breath
  • Stretches the shoulders and biceps
  • Builds self confidence


Use props such as yoga bolster, one or more blocks stacked to rest your head.

Cathi's note:   For a beginner, do this pose for 5 – 10 seconds only.  Usual duration recommended for experienced yogi is 1 minutes.  Do not move your head or neck while your head is on the floor or on a block or bolster.  Use caution and common sense to avoid injuries.

Namaste -- Cathi

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.