Sanskrit: Prasarita Padottanasana
pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah na
Benefits
Strengthens legs and spine; stretches groin; Improves digestion; Calms mind
Standard Cues
Stand with your feet together. Step your feet 3 to 5 feet apart. Bring feet parallel. Place your hands on your hips. Lengthen your spine with an inhale. Bend forward with an exhale, keeping your spine long.
Bring your fingertips or palms to the floor and walk them back until they’re in line with your feet. Relax your neck and draw your shoulders away from your ears.
Hold the pose and take slow, deep breaths.
Bring your hands to your hips and engage your back muscles. Inhale and slowly rise with a flat back. Exhale and step your feet together.
Short Cues and Options
Engage leg muscles
Draw shoulder blades toward tailbone
Point elbows straight back
Press into outer edges of your feet
Bend knees slightly.
Precautionary Warnings
Avoid this pose if you have low back problems.