Yoga Standing Forward Leg Bend

Video Transcript

"Prasarita Padottanasana, wide leg forward fold. We are going to start ourselves with an inhale to lengthen the spine, soften the knees, the exhale will allow you to hop or step your feet three to four feet apart. Now, once your feet have landed, take a look down and check that the feet are approximately the same distance away from the ends of your mats so that you can find a center. And then pausing to see that the feet aren't leaning in or out but always in tadasana, because that's your base, that's your strength. Now we are going to go ahead contract your legs creating strength, moving up the body, relengthening the spine. We are going to inhale your palms into your back pockets so that you can draw the elbows together, shoulder blades together. The inhale is going to allow you to look up so that you have a concave spine; the exhale is going to hinge you from your hips but the leaning comes from the chest from your sternum, don't drop your head, don't drop your head, keep lengthening your spine, keep lengthening your spine. When you get as far as the body will allow, plant the palms, releasing the crown of your head to the earth. Crowning your head to the earth or to blocks, whatever is available to your body this morning. This pose, Prasarita Padottanasana, can take the place of a head stand, if that's not a pose that you're practicing. But, it's very valuable to your health, your endocrine system, clearer thinking, better memory and just use the breath to enjoy and relax."