- Stand in Tadasana (Mountain Pose). Step your feet apart 3 to 4 1/2 feet. Rest your hands on your hips. Slightly pigeon toe both feet. Inhale and and lift your chest.
- Lead with your chest as you exhale and extend the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders (use a block under each hand if your fingers do not reach the floor). Your legs and arms should be perpendicular to the floor.
- Walk your fingertips between your feet. After a few breaths, on an exhalation bend your elbows and lower your torso and head into a full forward bend. Keep the front torso as long as possible and rest the crown of your head on the floor (or you may use a block if your head does not reach the floor).
- Press your inner palms actively into the floor, fingers pointing forward. If you have the flexibility to move your torso into a full forward bend, walk your hands back until your forearms are perpendicular to the floor with upper arms parallel.
-
Remain in the pose from 30 seconds to 1 minute. To come out, place your hands on the floor below your shoulders while lifting and lengthening your front torso. On an inhalation, place your hands on your hips, pull your tail bone down toward the floor, and swing the torso up. Walk your feet back into Tadasana.
 |
 |
Pose of the Month Archives
JUNE 2009: WIDE-LEGGED FORWARD BEND (PRASARITA PADOTTANASANA)
Click here to Download a flyer 
Instructions:
Modifications:
- Try raising your hands off the floor by resting each on the end of a block. If your back is still rounded, then use a folding chair to support your forearms.
