Prasarita Padottansana - Wide Leg standing forward fold
Why I Chose this Pose:
Prasarita Padottansana has always been one of my favorites, at first because it was fairly easy for me, now I find emotional comfort is this intense forward fold. Prasarita Padottansana also reinforces the fact that if we are lengthening one side of the body then we need to be activating the opposing side.
Benefits:
· Prasarita Padottansana should be considered for those that are still working on headstands, as it mimics the blood flow to the head and torso that we find in inversions. We are also activating the quadriceps, psoas and rectus abdominis while lengthening the fascia supporting the hamstrings, adductors and erector spinae. Since it is a forward fold, it often can have a calming effect, and with certain variations it can also be a heart opener. Here we are able to open our heart to ourselves, which is needed is we are ever to open our hearts to others.
Instructions:
- Step the feet 4ft to 4.5ft apart wide. The toes should either be facing forward or slightly turned in “pigeon toed” (my personal preference) to help support the knee joints.
- Activating the quadriceps and the tibialis anterior will help keep the legs straight but prevent the knee cap from locking out.
- With hands on hips, (or clasped behind the back) inhale and find a slight arch in the back to open the chest
- Exhale hinge at the hips forward
- Inhale lengthen through the spine (remember to lengthen not just through the crown but through the pubic bones as well) exhale folding forward – do this for several breaths finding more length with each inhale to enable a greater fold
- Place your hand on the floor or take hold of the shins, keep going deeper, imagine a wall behind you and try to maintain ‘contact’ with your glutes and hamstrings/calves.
- Once you are deeper in the pose let the breath continue to be strong, use the inhale to find more space and the exhales to move into that space. The pubic bone should reach towards the sky as the head reaches towards to ground. On the exhales activate the abdominal muscles using your arms to help pull the torso closer to the legs.
- Hold the pose for several breaths, then when ready inhale up to a half way lift, exhale place hands on hips and engage the core, and inhale all the way up
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MODIFICATIONS
If your hamstrings are in need of some love and attention, you can use blocks for your hands, take hold of your lower legs or even slightly bend the knees
VARIATIONS
- Shoulder Opener – Prior to folding forward clasp hands together (or use a strap) behind you (there should be an opening in the chest but no actual pain in the shoulder joint)
Twisted – Parivrtta Prasarita Padottansana – Start as stated above, but stop at a halfway lift, placing one hand directly under your face either on the floor or a block, inhale the other arm up, keep inhaling lengthening the spine and exhaling twisting from the torso, have eyes follow the top hand – Advanced you can take top hand and bind it around the back to the inside of the opposite thigh