Prasarita Padottanasana C - Wide Legged Forward Bend III

Wide Legged Forward Bend III

STEPS :

1. From Tadasana, step the feet wide apart, feet as close to parallel as feels comfortable. You are looking for stability and grounding.
2. Lift your inner arches by drawing the inner ankles up. Firm the outer edges of your feet and big toes into the floor. Engage your thighs by drawing them up. Interlace your fingers behind your back.
3. Lengthen your spine and open your chest as you inhale.
4. Release your shoulders down your back and draw your shoulder blades together as you fold from your hips, bringing your hands overhead.
5. Keep your back straight and release your head down towards the floor – keep your chest open by maintaining a focus on bringing your shoulder blades together, and aim your hands a little further overhead keeping your arms as straight as feels comfortable for you.
6. Stay in this pose anywhere between 5 and 10 breaths.
7. To come out of this pose, inhale and lift back up as you press into your feet. Come back into Mountain Pose.

Benefits

 

• Strengthens and lengthens the body.
• Aligns the spine.
• Strengthens legs, ankles, abdomen and back.
• Opens the shoulders.

Who Can Do

• Consult a doctor before beginning an exercise regime.