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Standing Wide Forward Bend - (Padottanasana)
- [ pah-doe-tahn-ahhs-anna] Pada = foot
This pose is a wonderful balance between restorative
relaxation and energy building. It stretches the hamstrings
and adductors. It helps to open the hips, lengthen the spine
and increase circulation to the upper torso.
- 1. From Mountain
Pose bring your feet 3 to 4 1/2 feet apart. Plant all
four corners of the foot into the floor and balance your
body weight in the median line of the foot. Extend the spine
away from this foundation.
- Inhale and bring your
hands to your hips. Exhale and bend forward at the hip creases.
Keep your weight evenly distributed over the arches of the
feet.
- Bring your hands towards the floor. If they
do not touch the floor bring your hands into your elbow
creases, allowing the torso to hang. As the feet press into
the floor the muscles of the legs lift away. The sit bones
move towards the sky. The spine releases down from the tailbone
all the way through the crown of the head.
- Bring your awareness to your breath. Allow
the inhalations to lengthen and energize the body, while
the exhalations soften and release tense muscles.
- To emerge, bend the knees and inhale as
you roll the spine up to standing. Bring yourself back into
Mountain pose by bringing the feet hip-width apart.
Benefits:
- Firms thighs and buttocks
- Creates mobility in the spine, helping to
prevent injury
- Brings a sense of calm and balance to mind,
spirit and body
- Helps relieve arthritis in the shoulder joints
Modifications/Cautionary Notes:
- Bend the legs if the full posture is too
uncomfortable.
- For extra support, bring your back to a wall
and bend forward keeping your sit bones at the wall.
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