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Prasarita Padottanasana, wide leg forward fold. We are going to start ourselves with
an inhale to lengthen the spine, soften the knees, the exhale will allow you to hop or
step your feet three to four feet apart. Now, once your feet have landed, take a look down
and check that the feet are approximately the same distance away from the ends of your
mats so that you can find a center. And then pausing to see that the feet aren't leaning
in or out but always in tadasana, because that's your base, that's your strength. Now
we are going to go ahead contract your legs creating strength, moving up the body, relengthening
the spine. We are going to inhale your palms into your back pockets so that you can draw
the elbows together, shoulder blades together. The inhale is going to allow you to look up
so that you have a concave spine; the exhale is going to hinge you from your hips but the
leaning comes from the chest from your sternum, don't drop your head, don't drop your head,
keep lengthening your spine, keep lengthening your spine. When you get as far as the body
will allow, plant the palms, releasing the crown of your head to the earth. Crowning
your head to the earth or to blocks, whatever is available to your body this morning. This
pose, Prasarita Padottanasana, can take the place of a head stand, if that's not a pose
that you're practicing. But, it's very valuable to your health, your endocrine system, clearer
thinking, better memory and just use the breath to enjoy and relax.