Prasarita means “expanded “or “spread apart”. Pada means “foot” or “leg”
Pronounced: pra-SAH-ri-ta PAH-do-ta-nas-a-na = Wide – Angle Standing Forward Bend
Sounds so much more exotic in Sanskrit!
This pose rejuvenates the body, quiets the mind and stretches the hamstrings and inner thighs. Strengthens feet, legs and ankles
CONTRAINDICATIONS: Active disc problems in your lower back.
Stand with your legs wide, your hips in line with your heels and your feet parallel. Root firmly through the feet as if making two even and balanced footprints in the floor to straighten your legs. Inhale as you stretch the torso upward and exhale as you fold forward from the hips, making a deep and even crease at the top of the thighs. Position your hands directly below the shoulders on the floor, using two blocks or the edge of a chair if support is needed. Breathe quietly and fluidly, staying firm in the legs and long in the front body. Gaze is between the legs. To come out of the pose, place your hands on your hips, sweep your tailbone toward the ground and slowly raise your torso to standing.
Do’s & Don’ts: If, as you fold, you feel the front body shortening or back rounding, release out of the pose far enough to let your spine recover its long, extended feeling. Fold at the hips – not the waist – forming a deep, even crease at the top of the thighs. This will help keep your spine in a healthy position while moving the stretch into the hamstrings and inner thighs.