Sanskrit Name:
Prasarita Padottanasana
Description:
A grounding forward fold that stretches the hamstrings, calves, and spine while calming the mind. This pose promotes introspection and balance between effort and ease.
Alignment Cues:
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Feet:
- Wide stance with feet parallel and outer edges aligned
- Press evenly through the feet to ground into the mat
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Legs:
- Legs straight but not locked; engage thighs and lift kneecaps
- Keep inner thighs drawing toward each other
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Hips:
- Hinge from the hips to initiate the fold
- Keep hips level and aligned with the feet
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Torso and Spine:
- Lengthen the spine as you fold forward
- Allow the torso to drape toward the mat with the crown of the head reaching down
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Arms and Hands:
- Hands can rest on the mat, a block, or grasp the outer edges of the feet or ankles
- Elbows bend slightly out to the sides if using a grip
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Head and Neck:
- Let the head hang heavy
- Neck soft and relaxed, gaze between the legs or behind you
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Breath:
- Use slow, even breaths to deepen the stretch and quiet the mind