CHENNAI : This is a preparatory pose for Prasarita Padottanasana. In Sanskrit this asana translates as the extended wide leg intense stretch. A warm-up is necessary before doing this pose.
STEPS
● Stand in Tadasan the upright mountain posture. Next inhale and step/jump with your feet to leg length distance or 4 1/2 to 5 feet apart. Place your hands on your waist — root of the palm in the lower back, fingers and thumb pointing outwards. Exhale.
● At your next inhalation bend backwards contracting your back and stretching your abdomen. You can push your lower back forward with the root of your palms this gives an intense stretch to the abdomen. As you exhale slowly bend forward at the hip joint.
TIP: If you have weak hamstring muscles you may bend your knees when going down and slowly straighten your knees once your hands are on the floor.
INTERMEDIATE STEP: For the next few breathing cycles look ahead stretching your neck and shoulders forward, at the same time push your tailbone backwards. This will help to achieve a concave back.
● Inhale and come up to standing and step your feet together or jump your feet together.
BENEFITS
This pose corrects discs and is a gentle stretch for your entire back and neck. This step prepares you for Prasarita Padottanasana which is a semi-inversion.
(AnshuVyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru.)