Critical Elements

1) Start off by standing in Tadasana (Mountain Pose). Then slightly jump and spread your legs 3 feet apart. Rest you hands on your hips, and make sure that your feet are parallel to each other. Inhale and lift your chest.

2) Exhale, then lean your torso forward from the hip joints. Press your fingertips onto the floor directly below your shoulders.

3) Push the tops of your thighs straight back to help lengthen your front torso. Take a few more breaths, then exhale and bend your elbows and lower the torso and head into a full bend. If it is possible, rest the top of your head on the ground.

4) Stay in the pose 30 seconds to 1 minute. To get back up bring your hands back on the floor. With an inhalation, rest your hands on the hips, pull the tail bone down toward the floor, and swing the torso up. Then hop and put your feet back into Tadasana.

Awareness

I start to feel the stretch in my hamstrings and calves. And also a stretch in my spine. It is very relaxing.

Music

Physical and Therapeutic Benefits

• Helps strengthen inner and back legs as well as the spine.

• For women, helps regulate the menstrual flow.

• Strengthens the knee joints.

• Makes hip joint supple.

• Tones the abdominal organs.

• Helps relieve mild back pains, mild depression, and fatigue.

• Calms the brain.

• Reduces blood pressure.

Pose

Sanskrit Name

Wide-Legged Forward Bend

Prasarita: Expanded, with limbs reaching out

pada: Foot

ut: Intense

tan: to extend, or stretch

Pronunciation=

(pra-sa-REE-tah pah-doh-tahn-AHS-anna)