We continue today with another forward bending standing pose – Prasarita Padottanasana I.
Prasarita Padottanasana I – Expanded Leg Pose
Prasarita means stretched out or wide, pada means foot and uttana means to stretch or extend.
Doing the Pose:
1. Stand in Tadasana (see last Monday’s post for instruction.)
2. Touch your fingertips together across your chest, and on an exhalation, jump your hands and feet wide apart. (about 4 ft, depending on your height) Make sure your feet are in line with one another, toes facing forward.
3. Place your hands on your hips and on an exhalation, bend from the waist, taking your head toward the floor or a block between your legs. As you bend forward, lengthen the backs of your thighs and elongate your spine.
4. Place your hands on the floor, in line with your feet. Raise your gaze, arching the back into a concave postion, further lengthening the spine.
5. With an exhalation, lower your head and place it on the floor or the block, in line with or slightly in front of the line of your hands and feet. Draw your shoulder blades up your back, away from your head, and breathe normally. Stay in the pose for 30 seconds or more. You may h0ld this pose for several minutes if your head is supported by the floor or a brick.
6. To come up, lift your head and extend your chest. Step your feet closer together, place your hands on your hips and bring your torso up to standing. Step your hands and feet back together into Tadasana.
This pose offers a great stretch to the hamstrings, thighs and spine. It also alleviates mild depression, fatigue and headaches, as well as calms the brain.
Tomorrow we continue our study with Parsvottanasana – Intense Side Stretch Pose.