Prasarita Padottanasana

Prasarita means expanded, spread, extended . Pada means a foot.  The pose is one where the expanded legs are stretched intensely.

Techniques of Prasarita Padottanasana :

1. Stand in Tadasana (plate 1)

2. Inhale, place the hands on the waist and spread the legs apart 4.5 to 5 feet. (Plate 29)

3. Tighten the legs by drawing up the knee-caps.  Exhale and place the palms on the floor in line with the shoulders between the feet. (Front view plate 30)

4. Inhale and raise the head up, keeping the back concave. (Side view plates 31 & 32)

5. Exhale, bend the elbows and rest the crown of the head on the floor, keeping the weight of the body on the legs. (Plates 33 and 34)  Do not throw the body weight on the head. Both feet, both palms and the head dhould be in  a straight line.

6. Stay in the pose for half a minute , breathing deeply and evenly.

7. Inhale, raise the head from the floor and straighten the arms at the elbows. Keep the head well up by making the back concave as in position 4 (Plate 30)

8. Exhale and stand as in position 2 (Plate 29)

9. Jump back to Tadasana (Plate 1)