Prasariita Padottanasana D
Wide Leg Intense Stretch, D
Drishti: Tip of the nose or back through the legs
How to
Stand with the feet one leg's length distance apart. This distance varies for everyone, but you should create an equilateral triangle with your legs. Take the hands to the hips, exhaling as you move forward, taking hold of the big toes (see padangustasana for the grip). Inhale, look up and create length in the spine. Exhale, tilt the SITS bones up as you tilt the pelvis down, moving from the core of the body. Take the head to the floor as the lift up away from the ears. Again, remember that it is more important to work with length in the spine than to try to get the head down.
Modifications
Straighten the arms as you look forward, pushing the chest out away from you with each inhale, tilt the hips back as the SITS bones lift with each exhale. This will help to create length in the spine, and you will probably find a deeper stretch than if you try to go right down.
Upavishta Konasana is a very good option, as it works both the hips and the hamstring, and is basically the same pose as prasarita, but because it is done on the floor you will have more control over the movement.
This pose requires both hip and hamstring flexibility. The following poses will help you to develop this (in order of ascending difficulty):
For the hamstrings:
The modifications listed for Supta Padangustasana are a very good option.
Both Padangustasana and Padahastasana are good for developing this stretch without needing the hip flexibility that Prasarita requires. Just remember to bend your knees in them.
Full Supta Padangustasana is excellent for more advanced students.
For the hips:
Pigeon Pose is a
very good hip opener. Make sure your knees don't experience any pressure
or pain in them if you are working here.
Badha Konasana will work the same stretch as Prasarita, but much deeper, and more focused specifically on this particular aspect of the stretch, and as such is a good way to develop it.
Transitional Poses
| Entry | Difficulty | Category | Exit | Difficulty | Category |
| Adho Mukha Svanasana (Downward Dog Pose) | Standing/Forward Bend | Prasarita Padottanasana [A, B, C] (Wide Leg Intense Stretch) | Standing/Forward Bend/Hips | ||
| Ardha Chandrasana (Half Moon) | Standing/Balance | Samastiti (Equal Standing) | Standing | ||
| Parivrita Parsvakonasana (Revolved Side Angle) | Standing | Utthita Parsvakonsana (Extended Side Angle) | Standing/Hips | ||
| Parivritta Ardha Chandrasana (Revolved Half Moon Pose) | Standing/Balance | Samakonasana (Even Angle Pose) | Seated/Standing/Hips | ||
| Prasarita Padottanasana [A, B, C] (Wide Leg Intense Stretch) | Standing/Forward Bend/Hips | Bakasana (Crow Pose) | Seated/Balance | ||
| Samastiti (Equal Standing) | Standing | Vinyasa | Balance | ||
| Utthita Parsvakonsana (Extended Side Angle) | Standing/Hips | Sirsanasana (Headstand) | Balance | ||
| Virabhadrasana [A, B, C] (Warrior) | Standing/Balance(C) | Badha Hasta Sirsasana A, B, C, D (Bound Hands Headstand) | Balance | ||
| Vinyasa | Mukta Hasta Sirsasana A, B, C (Free Hands Headstand) | Balance | |||
| Sirsanasana (Headstand) | Balance | Urdva Vrksasana (Upwards Tree, or Handstand) | Balance | ||
| Badha Hasta Sirsasana A, B, C, D (Bound Hands Headstand) | Balance | ||||
| Mukta Hasta Sirsasana A, B, C (Free Hands Headstand) | Balance | ||||
| Urdva Vrksasana (Upwards Tree, or Handstand) | Balance |