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.

Technique:

· 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

Benefits:

• 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

Variations:      

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