Published on August 9th, 2013 | by Catherine Tingey0
WIDE LEGGED FORWARD BEND (Prasarita Padottanasana)
WIDE LEGGED FORWARD BEND POSE
I like to sequence this pose in the last 1/3 of the class or private session as it provides a deep stretch to the legs, and also the calming effect of a forward bend.
In MOUNTAIN POSE (Tadasana), step the feet ~3.5-4′ apart. Extend the arms out to the side, palms facing down. If you were to drop a line from the center palm, it would roughly touch the outer edges of the feet.
Beginners often start with too short a stance so encourage your students to measure their feet with the exercise above.
Feet are parallel to one another, inner arches lifted, outer shins firming toward the mid-line.
If you have a tendency to lock the knees, or have hypermobile joints, add a micro-bend to the knees. Lift the kneecaps and engage the front thighs.
Place the hands on the hips and inhale the front of the body long, the back body straight.
Slowly reach from the hips and fold until the torso is parallel to the ground. Release the hands and place underneath the shoulders, elbows pointing to the back.
Let the head be heavy, crown reaching to the floor. Lightly rest the crown on the mat, if available.
To come out: Press into the feet, bring the hands to the hips and slowly rise with a flat back, head is last.
From here you can reach the hands to grab the outer edges of the feet or the big toe.
WORK IN THE POSE
Keep the hips over the heels.
Draw the shoulders away from the ears.
Wide the shoulder blades across the back.