Poses >> Prasarita Padottanasana

Presarita Padottasana A (or I)
(pra-sa-REE-tah pah-doh-tahn-AHS-anna)
Prasarita means “spread,” or “expanded”; pada is foot; 
ut is intense; 
tan means to stretch. Thus, we have wide legged forward bend.

1. Begin in tadasana. Step or hop your feet wide apart: If you are tall, spread your legs very wide, less so if you are smaller or not very flexible in your hamstrings. With your hands on your hips, make sure your feet are parallel, so that the outside edges of your feet are aligned and all ten toes point straight ahead. Ground all four corners of your feet and lift the inner and outer arches and ankles up. Firm your legs; especially lift your quadriceps up until your kneecaps draw up.
2. Inhale deeply and lift your front torso up, looking up if it is comfortable. As you exhale, fold forward from your hip joints, extending your torso forward and maintaining a long, supported spine. Place your hands on your mat (or on two blocks, if your hamstrings are tight or you have a tender back), shoulder width apart. As you inhale, straighten your arms pulling your chest forward and keep your palms pressing into your mat. Your hands are as far back as possible while still maintaining the heel of the hands down.
3. You may exhale and fold into the final pose now, or stay here for a few breaths and work your upper back. Draw the shoulder blades down the back and press them in toward your chest. Try to move the thoracic spine in as well. Then, exhaling, fold all the way, bending your elbows, walking your hands back if possible and bringing the crown of your head to the floor or toward the floor (placing a block under the head if it has not reached the floor is a restful way to practice the pose).
4. Check in with your feet and legs — keep then lively! Observe if your arches have collapsed and invigorate them. See if you can lift the inner arch and gently draw the outer shins in. Continue to lift the thighs up. Draw the upper outer thighs in toward each other to stabilize the pelvis; be especially vigilant with this if you are flexible. As your legs lift upward, lengthen your spine down, earthward. The evenness of the two directions of your effort is what brings both intensity and safety to this pose. As your head reaches to the floor, lift your shoulder blades up away from your ears and spread them apart. Press your palms to the mat (or blocks, as needed), trying to stack your elbows directly over the wrists, and in line with the shoulders. See if you can move the upper back in to your chest and widen your collarbones. Observe your breath… smooth, steady, deep.
5. On an inhale, straighten your arms and lengthen your chest forward. Ground your feet and bring your hands to your hips as you exhale, bringing your torso to a 90-degree angle, if possible. Inhale, come all the way to standing, and exhale. Step your feet in and hop (or step) your feet together, returning to tadasana.
6. Take a moment to observe the effects. Like all forward bends, prasarita padottansana is considered cooling and calming, but if you have tight hamstrings or a tender back, this surely will not be your experience. Nonetheless, see if you can feel a lingering quiet focus that folding in half in this mild inversion can bring.
Cautions: If your back or sacrum is injured or unstable, the full forward bend is not advisable. If you have a hamstring tear, bend that leg’s knee.
Benefits: Stretches hamstrings, inner thighs, and back body. Shares many physiological benefits with the inversions, as it is a mild one. Focusing, calming.
Preparatory poses: Standing poses of all kinds classically precede this pose. A long hold (or several) in adho mukha svanasana (Downward Facing Dog) is especially helpful.

Video and Text by Yogamates Featured Teacher: Annie Carpenter