PRASARITA PADOTTANASANA 1

Description

PRASARITA PADOTTANASANA 1 Asana group: standing poses, forward bends Translation of the name from Sanskrit: • prasarita — spread, extended; • pada — foot; • uttana — intensive stretch. 1. Setup Starting position: a wide step, the feet parallel, the outer edges pressing into the mat. With an exhale fold forward and place the palms on the mat shoulder-width apart between the feet. Bend the elbows and bring the crown of the head toward the mat (or a block). Keep the legs straight, the sitting bones lifting up, the spine long. Breathe evenly. Hold, then come up on an inhale with a long spine. 2. Simplified and advanced variations Simplified variations: • keep the hands on blocks; • bend the knees. Advanced variations: • place the crown of the head on the mat between the hands; • catch the ankles with the hands. 3. Injury prevention Do not put weight on the head. Keep the legs active and the knees not locked. Fold from the hips with a long spine. Come up slowly.

Effects

• flexibility
• strength
• balance