Prasarita Padottanasana D
प्रसारित पादोत्तानासन D
Target Muscles
Benefits (6)
- + Stretches the hamstrings, inner thighs, and calves deeply
- + Strengthens the ankles and feet
- + Calms the brain and helps relieve mild depression
- + Tones the abdominal organs
- + Relieves mild backache
- + Improves digestion
Avoid If (5)
- - Hamstring injury
- - Lower back injury
- - Glaucoma
- - High blood pressure (if severe, avoid deep inversion)
- - Sciatica
About
Prasarita Padottanasana D is a wide-legged forward bend that deeply stretches the hamstrings, inner thighs, and spine. This variation uses a big toe grip to deepen the stretch and lengthen the torso.
Step-by-Step Instructions
1. Begin in Tadasana, then step your feet 3-4 feet wide, with feet parallel and toes pointing straight forward.
2. Place your hands on your hips, inhale to lengthen your spine.
3. Exhale, fold forward from your hips, bringing your torso down with a straight spine.
4. Catch your big toes with your index and middle fingers, with thumbs on the inner side of the big toes.
5. Inhale, lengthen your spine and lift your chest, looking forward to create space.
6. Exhale, bend your elbows out to the sides, drawing your torso further down, leading with the crown of your head towards the floor.
7. Lift your kneecaps and keep your thighs active, distributing weight evenly through the outer edges of your feet.
8. Keep your shoulders away from your ears and relax your neck, allowing the crown of your head to reach towards the floor.
9. Hold for several deep breaths, deepening the forward fold with each exhalation.
10. Inhale, lengthen your spine to lift your torso halfway up, then place hands on hips and stand back up on an exhalation.