Prasarita Padottanasana (Wide-Legged Forward Bend / Standing Straddle Forward Bend)
Learned: Asana Lab
See Manual Pages: 115, A-115, A-119
Where this can show up in class: Sutra 2, Sutra 2 Transition, Peak Pada, Afterward
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Sitz bones |
Legs Spine Head |
Feet (push mat away) |
Inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Varying leg widths Fingers to toes Hands behind on floor Hands interlocked at low back Hands on blocks |
Vasisthasana (w/ Prasarita legs) (Prasarita) Sirsasana Paschimottanasana Upavistha Konasana Parivrtta Adho Mukha Svanasana (for Parivrtta version) Utthita Tadasana (Prasarita) Navasana / Paripurna Navasana Parsva Upavistha Konasana (for Parivrtta version) Supta Konasana Kurmasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Adductors Hamstrings |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Too much low back compression | Turn toes slightly in |
| Unable to bend forward | Turn toes slightly out |
| Hanging at waist rather than hinging at hips | Microbend knees; Pull hips up and back |
| Knees hyperextended | Microbend knees |
| Feet way too far apart | |
| All weight in toes | |