Things You'll Need:
- Yoga mat
- Yoga strap
- Two yoga blocks
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Step 1
As Prasarita D is not a beginner's pose, it is important to do preparation work to move into the final pose safely. Use Supta Padangusthasana A to safely create flexibility in the hamstrings. Lie on your back, bending both knees and placing both feet flat on the mat. Loop a yoga strap around the right foot and hold each end of the strap in each hand. Lie back down so that the back of your shoulders and head are on the floor. Flex the right foot, extending the heel toward the ceiling as you straighten the leg by firming the thigh muscles (quadriceps). Do not force the leg too straight nor pull the leg toward you. If the hamstrings are very tight, microbend the knee and work by extending the heel and firming the thigh. Hold for five to eight breaths and repeat for the second side. Roll off to the right side to sit up.
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Step 2
Now we need to create stability in the upper back and low back, and learn to engage the thighs to stabilize the knees for the final pose. Dandasana, or Staff Pose, can teach these actions. Sit on your mat with both legs extended straight out in front of you. Place your hands palms flat on the floor by your hips. Press down through the center of the heels, microbend the knees and engage the thigh muscles (quadriceps) to lift and stabilize the knees. At the same time, press the hands down to lift the chest away from the hips. Soften the front ribs into the body and slide the shoulder blades flat onto the back and towards the waist. Hold for five to eight breaths. Now test this action further by relaxing your thighs completely and placing your hands on your knee caps and move them around; they are "movable." Now firm your thigh muscles and notice that you cannot move the kneecaps at all. Repeat Dandasana once more, using this action of engaging the quads to stabilize the knees.
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Step 3
Next, move to "Puppy Dog" pose by standing facing the wall and placing your hands on the wall. The hands should be shoulder-width apart. Walk your feet back until your back forms a straight "tabletop" and your feet are under your hips, hips-width apart. Work by pressing the four corners of each palm into the wall as you draw your shoulder blades down toward your hips. As you reach your hips back, press into the four corners of your feet and engage the thigh muscles (quadriceps) to lift and stabilize the kneecaps. Don't let the chest or belly sag toward the floor. Instead, lift the front ribs into the body and draw the lower abdominal muscles in towards the spine. Hold for five to eight breaths. To exit, press the hands into the wall and walk the feet in toward the wall to stand.
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Step 4
Now step back onto your mat with your feet about 4-1/2' apart, so that, when your arms are extended fully straight to the sides, your wrists are over your ankles. Make sure your knees are facing forward and the outer edges of your feet are parallel; this will place your hip joints in a neutral rotation needed for the final pose. Take your two yoga blocks and place them in front of you so that you can comfortably place one hand on each block, each palm on the center of the block. Return to standing and move into a variation of Prasarita Padottansana A. With hands on the hips, inhaling and hinging from the hips, extend your chest forward and place one hand on each block, so that your shoulders are directly over your wrists and each hand centered on each block. Pressing your palms into the blocks, draw the chest forward. Continue to press into the feet and firm the thighs up as you did in Dandasana. As your lengthen the chest forward, draw the hips back so that you are elongating the spine in each direction. To exit, place your hands on your hips and inhale to come back to standing.
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Step 5
Now let's move into the final pose: Put your hands on your hips, inhale, draw the chest forward and grab the big toe of each foot with each hand. Grasp the right big toe with your right thumb, index and middle finger, then do the same for the left side. Extend the chest forward so that your back forms a flat "tabletop" and exhale; lower your head toward the floor. Still grasping your big toes, fan your elbows to the sides and widen the collarbones. Draw your shoulder blades up toward your hips. As you press into the feet, firm the thighs to lift the kneecaps up. Hold for five to eight breaths. To exit, place your hands on your hips and inhale to come back to standing. Walk the feet in together at hip-width and rest.
