Wide Leg Forward Bend (Prasarita Padottanasana)

There are many variations of Wide Leg Forward Bend (Prasarita Padottanasana) - all help increase strength and flexibility in the legs and spine, open the hips and tone the abdominal organs.

The version shown requires a moderate amount of shoulder flexibility and can be modified by hooking the hands round either elbow instead of taking the palms together in prayer as shown.

Another popular version of Prasarita Padottanasana is to take the hands onto the floor, in line with the feet. The elbows are pointing at a right angle behind you. If this is too much, take the hands onto a block.

Benefits

* This asana is strengthening for the leg muscles and feet. As a deep forward bend, it is also calming to the nervous system.

* By allowing the body to settle into an expansive, non-linear shape, Prasarita Padottanasana can challenge our fixed preconceptions. As a forward bend, it is also calming.

Pointers

Begin in Mountain Pose (Tadasana) and take step out to the side, at least a wide leg length apart; taller people should take a wider stance.

Turn the inner feet a parallel towards each other, with the weight coming towards the outer edges of the feet.

Either take the palms together in prayer position behind the back, or just let both hands tuck into the opposite elbow. Lift through the thighs.

Breathe in and let the body come into a slight backbend by lifting the chest and lengthening across the front body. Then, as you take a long exhale, try to keep the length in the front body as you fold the torso forward.

The forehead comes as close as is comfortable to the floor , bending the legs slightly if this is more comfortable. Ultra flexible people may be able to rest the forehead on the floor, but try not to become fixated on how low you can go; this is not the point!

Take at least five long breaths, working with the exhale to let the head sink further towards to earth, allowing the spine to lengthen. Keep the core muscles engaged by drawing the naval into the spine.

Remember...

To come up, pull in the core muscles to protect the spine and come up to standing mindfully, with a flat back.

Gradually increase the length you hold Prasarita Padottanasana to around a minute.

Work gently with the breath to lengthen through the whole of the spine on the out breath.

Contraindications

If you have a tendency to hyper-extend through your legs, keep them slightly bent. Always come up slowly, with care - especially if you have low blood pressure.