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Iyengar Certified
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Pose Practice
Prasarita
Padottanasana (Wide-Legged Forward Bend)
(pra-sa-REE-tah pah-doh-tahn-AHS-anna)
This
pose has many benefits such as preparing
a woman for pregnancy, strengthening the
legs and back, opening and strengthening
the hip flexors and increasing balance
and blood flow to the head and upper
body.
By Tony Balcer
Try It!
Stand in Tadasana (mountain
pose).
Inhale, jump your feet 4 to 5 feet
apart.
Place your hands on your hips
while pressing down through the four
corners of your feet and lift the spine
up from the hips.
Make sure the sides of your feet are
even with the sides of the mat and
draw your sacrum down so the back
does not overarch.
Breathe, draw your shoulder
blades down and in to the spine and
open the chest.
Exhale, bend forward
keeping the back as long and straight as
possible.
Place the palms of your hands on
the floor shoulder-width
apart and parallel to your feet.
Keep the fingers spread
apart and pointing forward.
Inhale, lengthen your spine then
exhale fold over,
bringing the crown of your head
to the floor or on a block.
Your forearms and upper
arms should form a 90
degree angle and be parallel
to each other.
Now stretch from your waist
down through the crown of the
head while drawing your shoulder
blades up away from the
ears.
Relax your breath.
Stay for 30 seconds to a
minute.
To come out of the pose, place the
hands on the hips inhale
and lift the chest, come
up.
Return to Tadasana by
stepping or jumping the feet
together and bring your arms
parallel to the sides of your
body.
Note: While in Prasarita
Padottanasana your kneecaps
should be facing straight
forward while the back of
the knees are opening
towards the back of the
room and your legs and
hips are straight above your
ankles not leaning forward or backward.
Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
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