Standing Poses

Prasarita Padottanasana II (Wide Spread Feet Pose II)

Level: All levels
Category: Standing Pose

Prasarita = wide, stretched, extended. Pada = foot. Uttana = intense stretch.

This pose is largely the same as Version I, but with the differing hand position. The benefit of having the arms in Pashchima Namaskarasana (Reverse Prayer Pose) is the emphasis it places on the extension of the trunk. The back ribs have to broaden and lift towards the head, the shoulders need to settle back and the chest must broaden in order for the palms to come together.

Organizing the pose

• Come into Tadasana (Mountain Pose).
• Bring the hands behind the back into Pashchima Namaskarasana (Reverse Prayer Pose). Failing that, take hold of the elbows or wrists.
• Inhale and step the feet apart to Utthita Hasta Padasana (Extended Hands and Feet Pose).
• Settle the shoulders back. Lift and broaden the chest.
• Inhale and take the head up and back.
• Exhale and hinge forward over the tops of the thighs to bring the crown of the head down to the floor or, if it does not reach, to a block or blocks.
• Hold the position for several breaths.
• To come out of the pose, extend the trunk forward and up back into Utthita Hasta Padasana (Extended Hands and Feet Pose).
• Walk or hop the feet back together and release the arms to come back into Tadasana (Mountain Pose).