Prasarita Padottanasana I

INTRODUCTORY PRACTICE WITH CHRIS STEIN APRIL 3, 2010

PRASARITA PADOTTANASANA I (PRASAR - ITA) PRASARITA PADOTTANASANA I

FEET WIDE APART, HEELS AT BACK EDGE OF MAT, INNER EDGES OF FEET PARALLEL
DRAW UP OUTER THIGHS, FROM OUTER KNEES TO OUTER HIPS, TO DRAW HEAD OF FEMUR INTO HIP SOCKET
EXTEND SIDE RIBS UP
EXTEND TRUNK FORWARD UNTIL PARALLEL TO FLOOR, PLACE FINGERTIPS UNDER SHOULDERS
AS YOU TAKE THE SIDE RIBS FORWARD MOVE SHOULDERS TOWARD WAIST, TO CONCAVE THE BACK
BRING HANDS BACK INLINE WITH FEET
BEND ELBOWS STRAIGHT BACK, TOP OF HEAD TO FLOOR, FOREARMS PERPENDICULAR TO FLOOR ELBOWS INLINE WITH SHOULDERS TURN OUTER ELBOW TO INNER ELBOW
AS YOU PRESS THE HANDS DOWN EXTEND THE NECK FROM THE SHOULDERS TO THE CROWN OF THE HEAD, HEAD TO FLOOR, LIFT SHOULDERS TOWARD WAIST
WALK HANDS FORWARD UNTIL UNDER SHOULDERS, EXTEND
SIDE RIBS FORWARD TO CONCAVE THE BACK, BRING HANDS TO WAIST,
TO COME UP PRESS FEET DOWN, EXTEND SIDE RIBS FORWARD, DRAW UP THE OUTER THIGHS, COME UP, FEET TOGETHER