Video loading...
Wide Legged Forward Bend (Prasarita Padottanasana)
- Begin facing the long side of the mat, arms stretched out to the sides with the feet parallel to each other and beneath the wrists
- Once the stance has been established, take the hands to the hips
- Press down with the big toe mounds while pulling up with the inner arches
- Engage the quadriceps without locking the knees
- Use an inhale to lengthen the spine, then on an exhale begin to hinge at the hips bringing the torso forward and down
- Initiate the forward fold by tilting the pelvis forward; the movement is in the hips and the spine remains straight in the early stages
- Place the hands on the floor between the feet; hands should be shoulder distance apart and fingertips in line with the toes
- Inhale, reach the chest forward and up to lengthen the front body; exhale fold forward and direct the crown of the head towards the floor
- With the head hanging, adjust the hands back so the elbows stack over the wrists and draw the shoulders away from the floor
- Continue to engage the quadriceps to facilitate the lengthening of the hamstrings
- Keep the weight evenly distributed through the feet; the tendency is to be too far back in the heels so consider bringing more weight into the front foot so the hips stack over the heels
- Hold for 5-10 breaths, then use an inhale to come up part way; place the hands on the hips, root down firmly with the feet and use the strength of the legs to return to an upright position