How to Do Prasarita Padottanasana D in Yoga

The Prasarita Padottanasana D pose is part of the Prasarita Padottanasana series. It is a type of Ashtanga yoga. Ashtanga yoga is usually fast-paced and intense. It is also light on meditations. The Prasarita Padottanasana is just as intense and capitalizes on you getting the maximum elongation. It is perfect for lengthening the spine.

Difficulty: Easy

Instructions

Stand

1. Start in a standing position. Slowly separate the legs out so that the feet are apart. The feet should be a few inches outside the sides of the body. Inhale and stretch up with your hands above your head and your head facing the ceiling. Elongate the body into a full stretch.

2. Exhale while taking the upper body forwards. Keep stretching downwards until you are touching your toes. Grip the big toes with your index finger and thumb. Beginners may not be able to touch their toes.

3. 
    

   Allow the top of the head to rest on the floor.

4. Stay in this position for five long deep breaths.

5. Inhale while coming back up, stopping halfway.

6. Place hands on the hips while exhaling. Inhale again and continue to come all the way back up.

Tips & Warnings

• Remember to keep the neck relaxed and in line with the body.
• If you feel too much tension in the legs, bend them slightly.
• Don't force the head into the floor; just let it linger there.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!