ENGLISH TRANSLATION: Standing wide leg forward fold (prasarita = spread, Pada = feet, uttana = intense, asana = pose)
LEVEL – Beginner
BENEFITS:
Strengthens the quadriceps, gluts and calves
Builds endurance in the legs and arms
Relieves stiffness in the hip joint Releases lower back discomfort
Increases circulation in the trunk
Builds willpower and resilience
Prasarita Padottanasana
CONTRAINDICATIONS:
Diarrhea
Chronic fatigue
COMMON MISTAKES:
Upper back rounds
Rushing to touch the floor
Too much weight on the legs
Elbows not over wrists
Weight not placed evenly over inner and outer soles
MODIFICATIONS & PROPS:
Beginner version – Stay parallel with the trunk to get most out of Ardha Prasarita Padottanasana
Once the beginner version with the long trunk has been established, practice the folding in full version
Use block if your hamstrings are tight
NOTES:
Breath- Breathe comfortably while holding the pose. Inhalations are pauses in movement. Exhalations are execution of the action or movement. Do not hold the breath in any part of the pose
Duration of the pose – Hold for as long as comfortable. The aim should be to increase the duration of the hold with time. To begin, try holding for 30 seconds with good form and breath before moving to the next side.
Can be practiced by pregnant women under the guidance of a skilled teacher
This pose is a preparatory pose for many other advance poses.
Arundhati is an Indian immigrant yoga teacher, host of the Let's Talk Yoga podcast, accidental studio business owner,ex-Bollywood dancer, Blogger, YouTuber & dog mom. Living in Seattle, US Arundhati is recognized as one of the top 20 yoga teachers of color to watch out for by Yogawalla.