Prasaritha Padothasana B

prasa B pic

This position is the second variation to the “Intense Split Leg Stretch” series of postures. Prasaritha Padothasana B increases your flexibility, when practised correctly, by teaching your body to rotate from the hips when forward bending.   Correct alignment is essential to avoid injury.

How to get into the position

From standing at the top of your yoga mat, turn to the right with your feet apart by twice your hip width, inhale and raise your arms straight up in the air to elongate your spine; extending from the backward line of your body.  Then exhale and reach forwards, keeping the spine straight by looking forwards as you take your chest inside your legs by leaning your torso forward from your hip joints; by lifting your hips up to fold forward from your hips.  As your torso approaches parallel to the floor, grasp your big toes with your first finger and thumb; avoid pressing your thumbs against the floor.  Finally, release your head down, without collapsing your neck- keeping it long; you can then place the crown of your head on the floor (vision point up at the sky, to tilt the pelvic bone forwards).

Do not arch your back and do not let your hips go behind your ankles.   Avoid trying to pull yourself towards the floor to go deeper into the posture.  If your force the position then your likely injure your groin or ankles and, as a result, become demotivated.

When in Prasaritha Padothasana B: with every inhalation, extend your spine and lift your hips.  With every exhalation, press the inside line of your feet to fold further forwards; tensing your buttocks and hollowing your belly, pulling it into your spine.   Hold for five full breaths.

Benefits

Prasaritha Padothasana B:

  • Stretches the back and inside of the legs including the calves and hamstrings
  • Increases flexibility in the spine and hips
  • Prepares your body for back-bending yoga asana
  • Helps relieve mild backache

Contraindications and Cautions

Avoid this posture if you have arthritis of the toes, ankles, fingers or wrists and approach this posture with caution if you suffer from sciatica.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Instagram: Damian Cadman-Jones

 

Advertisements

Prasaritha Padothasana A

prasa A pic

Prasaritha Padothasana a.k.a. “Intense Split Leg Stretch” will increase your flexibility ten-fold!   There are four variations to this posture (A to D) which are practised, in order, as part of the standing sequence of postures in the Prana Vashya Primary Series.

How to get into the position

From standing at the top of your yoga mat, turn to the right with your feet about 4 -4.5 feet apart, inhale and raise your arms straight up in the air to elongate your spine; extending from the backward line.  Then exhale and take your chest inside by leaning your torso forward from your hip joints and fold forward from your hips.  As your torso approaches parallel to the floor, press your palms onto the floor directly below your shoulders ensuring that your fingers and toes are in one line.  Finally, release your head down, without collapsing your neck- keeping it long.  For the full posture, you can then place the crown of your head on the floor (vision point up at the sky, to tilt the pelvic bone forwards).

Do not arch your back and do not let your hips go behind your ankles.

With every inhalation, extend your spine and lift your hips.  With every exhalation, press the inside line of your feet to fold further forwards.   Hold for five full breaths.

Benefits

Prasaritha Padothasana A:

  • Stretches the back and inside of the legs including the calves and hamstrings
  • Increases flexibility in the spine and hips
  • Prepares your body for back-bending yoga asana
  • Helps relieve mild backache

Contraindications and Cautions

Avoid this posture if you have arthritis of the toes, ankles, fingers or wrists and approach this posture with caution if you suffer from sciatica.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

 

 

Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana a.ka. “Half Bound Lotus Standing Forward Bend Position” is part of the  standing sequence in the Prana Vashya Primary Series which are designed to work all the muscles that support the pelvis.

How to get into the position

From standing at the top of your yoga mat, inhale and raise your arm and bind the foot by reaching your other hand around your back and catching hold of the foot.   Then fold forward on the exhale using your torso and lift your hip (on the opposite side of the standing leg) and hold your body in one line so that the pelvic bone supports the hip / remains with the leg.

Do not collapse your hip or else you will strain your knee; your hips tendency is to come forward as you fold forward.

If you cannot bind —reaching around behind your back to catch your foot in Half Lotus- then your hips will require more opening and your hamstrings lengthening to build up t o this pose.  As an alternative to this posture, try Half Lotus whilst standing in Tree Pose.

With every inhalation, extend your spine and lift your hip.  With every exhalation, try to move your opposite shoulder towards your standing foot until your rib cage is pressed upon your thighs.   Hold for five full breaths.  Repeat on the other side.

Benefits

Ardha Baddha Padmottanasana:

  • Opens the hips and stretches the hamstrings
  • Tones abs
  • Increases stamina and core strength
  • Increases focus
  • Stimulate digestives organs

Contraindications and Cautions

Avoid this posture if you have issues with your shoulders or hips or if you are suffering with diarrhoea or headaches.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/