How to Do Spread Leg Intense Stretch Poses in Ashtanga Yoga
Ashtanga is a very powerful style of yoga. The spread leg intense stretch is an intense, dynamic pose with many positive health benefits including: stretches and strengthens the back and spine; tones the abdominal muscles; calms and relaxes the brain; and stretches the quadriceps, hamstrings and calves.
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Instructions
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Stand tall and straight in Mountain pose with your feet together planted firmly into the mat. Relax shoulders and neck with your hands at your side. Inhale deeply through the nostrils and as you exhale, jump your legs wide apart (a leg length apart or slightly more). Keep the feet parallel to each other.
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Bend forward slowly from the hips. Bring the head and hands gradually to the floor. Rest the crown of the head against the mat. Place palms of the hands to the mat as you bend the elbows. Keep hands parallel and slightly in front of you to maintain correct alignment and balance.Inhale deeply through the nostrils and exhale through the nostrils. Maintain the pose for 10 seconds.
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Walk your feet slowly together. Move into forward fold pose with palms pressed to the ground, Hang head gently. Rise from the hips slowly. Contract legs and buttocks to ground yourself as you lift. Straighten spine slowly and place feet in Mountain pose. Stand tall with feet together planted firmly into the mat. Repeat pose two to four times.
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Inhale deeply through the nostrils and exhale deeply through the nostrils. Continue to stand tall in Mountain pose for five seconds (in order to center and ground yourself after the intensity of this pose).
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Tips & Warnings
This is a very challenging Ashtanga yoga pose. Beginning yoga students should be careful when they attempt this pose so they don't injure themselves.
If you experience any pain while attempting this pose, stop immediately. You can modify the pose and bend only halfway (you don't have to touch your head to the mat) or don't stay in the pose as long. You can also intensify the stretch by reaching your hands behind your back and grasping the palms of your hands together (for a deeper shoulders and arms stretch).
If you become dizzy or light headed while attempting this pose, immediately come out of the pose and rest. This pose should not be attempted by people who have serious back conditions (slipped discs or herniated discs), or have issues with vertigo. If you have any health issues/medical conditions, please consult with a physician before attempting this yoga pose.
