Prenatal Yoga Poses | Prasarita Padottanasana | Extended Leg Forward Bend

Asana (Sanskrit)

Prasarita Padottanasana

Posture (English)

Extended Leg Forward Bend

Description / Explanation

• From Tadasana take your legs apart, approx. 4 feet
• Extend your arms from your shoulders or bring your hands to your hips
• Engage your quadriceps and lift your kneecaps
• Begin to fold forward leading with your heart
• Keep the spine lengthened
• Draw the shoulders down and away from the ears
• Lengthen the neck and smoothen the collarbone
• Feel the sits bones creating space within the buttocks

Benefits

• Lengthens hamstrings
• Opens up through low back
• Blood flow to brain relaxes and re-energizes

Contraindications

If the mother is feeling any dizziness, nausea or faintness she should not practice this posture.

Notes

You can place the hands on blocks to keep the spine lengthened and spine parallel to the floor.