Prasarita Padottasana

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The term 'Prasarita' would mean stretched, expanded or extended. The word 'Pada' would mean foot. The pose is of expanding the legs and stretching them intensely. Hence the name 'Prasarita Padottasana'.

Technique I

1.Stand in Tadasana

2.Breathe in and place the hands on the waist and the spread the legs about 4 ' to 5 feet.

3.Draw up the knee caps and tighten the legs.

4.Breathe out and place the palms on the floor in the line of the shoulder between the extended feet.

5.Breathe in and lift the head up having the back concave.

6.Breathe out and bend the elbows and rest the crown of the head on the floor having the weight of the
body on the feet. Do not shift the weight of the body on the head.

7.The feet, palms and the head should all be in one straight line.

8.Remain in the pose for about half a minute breathing deeply and evenly.