Standing Poses

Prasarita Padottanasana I (Wide Spread Feet Pose)

Level: All levels
Category: Standing Pose, Restorative

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

Organizing the pose

    • Come into Tadasana (Mountain Pose).
    • Inhale and hop the feet apart to Utthita Hasta Padasana (Extended Hands And Feet Pose).
    • Take the hands to the hips. Draw the shoulders back and down. Bring the elbows together behind the back and make the upper arms parallel. Lift and open the chest.
    • Inhale and take the head up and back.
    • Exhale and hinge forward over the tops of the thighs to bring the fingertips to the floor under the shoulders.
    • Inhale and lengthen through the trunk.
    • Exhale and, without losing any length in the trunk, bring the fingertips back in line with the toes.
    • Inhale and press the heels of the hands down to the floor and re-extend out with the trunk.
    • Exhale and draw the trunk down and rest the crown of the head on the floor or on blocks.
    • Hold the position for several breaths.
    • To come out of the pose, reverse the sequence, first lengthening the trunk and extending the arms, then bringing the hands under the shoulders, to the hips and finally, bring the trunk up.
    • Walk or hop the feet back together to come into Tadasana (Mountain Pose).

Practice Points

    • Ground down through the feet, balancing the weight evenly as if in Tadasana (Mountain Pose).
    • Press press the feet out and draw the thighs up.
    • Soften the lower abdomen.
    • Lengthen the left and right sides of the trunk evenly.
    • Broaden the chest and collarbones.