Wide-legged Forward Bend or Prasarita Padottanasana

RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.


Begin from Tadasana (Mountain Pose).  Take a big step back, approximately 3 1/2 -4 feet, with the right foot.

Pivot on the mat so that both feet are facing the long edge of the mat, in a parallel position.  The outside edges of the feet are parallel with the short edge of the mat.

Firm the legs muscles and lift through the arches of the feet.

Place the hands on the hips.

Inhale to lengthen the spine towards the ceiling and exhale to hinge from the hips, folding forward towards the thighs.

Reach the hands to the floor and inhale to lengthen the spine again, finding a long neutral back, not rounding the spine (see modifications), exhale, to hinge deeper into the posture.

Keep the legs engaged as the upper body releases forward.

Keep the palms pressing into the floor and bring the crown of the head towards the ground.

Hold the posture for 5 to 10 breaths.  to come up, place the hands onto the hips again, engage the inner thighs and inhale to lengthen the spine back up to standing.

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