The Sanskrit name for this pose, “Prasarita Padottanasana” (prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh) — comes from five words:
“Prasarita” — meaning “spread” or “expanded”
“Pada” — meaning “foot” or “leg”
“Ut” — meaning “intense”
“Tan” — meaning “to stretch”
“Asana” — meaning “pose”
Equipment needed: Yoga Mat
Muscle groups used:
- Strengthens: Quadriceps, torso and abdominals
- Stretches: low back, hamstrings
This pose has all the benefits of forward folds and inversions, including increased circulation in the abdomen, a calmer mind, relief from mild backaches, opened hips, relief from neck and shoulder tension plus relief from stress, anxiety, and mild depression.
How to Perform:
- Begin standing with legs wide apart knees and toes facing straight ahead.
- Inhale to prepare standing tall hands on hips.
- Exhale forward folding hinging from the hips while maintaining length through the spine.
Modifications:
- Option to stay either reaching for the floor with both hands or interlacing fingers behind the back.
- Option to place the right hand on the floor or use a block and reach the left arm up toward the ceiling.
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by Cindy Hunt
Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer. She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program. She holds numerous group fitness certifications. Her passion lies in motivating others to get active and pursue a healthy lifestyle. She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.
