If you love stretching your hamstrings and lower back in Wide-Legged Forward Bend A, then you're going to love this pose. You can do A for five breaths, come to stand up, and then go right into five breaths of this pose. It's great to do as a warm-up before a run or bike ride.
|Sanskrit Name: Prasarita Padottanasana B|
English Translation: Feet Spread Intense Stretch Pose B
Also Called: Wide-Legged Forward Bend B
Want to know how to do it? Then
- Stand with your feet one leg's length distance apart (about three to four feet).
- Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
- Keep your spine as long as possible and place your hands on your hips. Try to pull your elbows back as far as you can to feel a stretch in your chest. Squeeze your shoulder blades together, but relax your shoulders away from your ears.
- Take a deep inhale while standing, and then exhale as you fold forward, hinging at the hips. You want to think about drawing the top of your head to the floor, to help elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips so they're in line with your feet.
- If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
- Stay here for at least five deep breaths, continuing to draw your elbows towards one another. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up.