Monday, November 16, 2009
Saturday, November 14, 2009
Names and Translations
The Sanskrit name for my pose is Prasarita Padottanasana.
The English translation/English meaning is "Wide-Legged Forward Bend".
Prasarita= Stretched out, expanded, spread, outstretched limbs.
Pada= Foot
Ut= Intense
Tan- To stretch or extend.
The English translation/English meaning is "Wide-Legged Forward Bend".
Prasarita= Stretched out, expanded, spread, outstretched limbs.
Pada= Foot
Ut= Intense
Tan- To stretch or extend.
Critical Elements
a).
To get into Prasarita Padottanasana, you must start off in Tadasana (mountain pose). Make sure your mat is horizontal in relation to your stance, because you will step lightly, or gently hop your feet 3 to 5 feet apart (depending on the length of your legs). The inner sides of your feet must be parallel to each other. When your hands are on the ground and your feet are apart, drop the head and arch the back.
Exhale, and lengthen the back, and walk your hands backward. If your are more flexible, move your front torso down, and move into a full forward bend.
b).
Some important actions in this asana involve keeping your back parallel to your mat, and relaxing the head. Pressing your palms and toes into the floor, to create the connection with the Earth. Fingers should be outstretched, just like the spine- which should be elongated and stretched well.
To get into Prasarita Padottanasana, you must start off in Tadasana (mountain pose). Make sure your mat is horizontal in relation to your stance, because you will step lightly, or gently hop your feet 3 to 5 feet apart (depending on the length of your legs). The inner sides of your feet must be parallel to each other. When your hands are on the ground and your feet are apart, drop the head and arch the back.
Exhale, and lengthen the back, and walk your hands backward. If your are more flexible, move your front torso down, and move into a full forward bend.
b).
Some important actions in this asana involve keeping your back parallel to your mat, and relaxing the head. Pressing your palms and toes into the floor, to create the connection with the Earth. Fingers should be outstretched, just like the spine- which should be elongated and stretched well.
Benefits/Effects
Some benefits of this pose include:
• Strengthens and stretches the inner and back of legs
• Tones the abdominal area
• Calms your mind
• Relaxes your face and eyes
• Stretches all vertebrate of the back
• Relieves tension from lower back area
• Strengthens and stretches the inner and back of legs
• Tones the abdominal area
• Calms your mind
• Relaxes your face and eyes
• Stretches all vertebrate of the back
• Relieves tension from lower back area
Awareness
While in Prasarita Padottasana, I feel relaxed and calm. This pose is not a high strength or very strenuous pose. Since the stretching is mild, my mind is able to think about my "form" and not about pain, or how much longer I must hold it. I am aware of the stretch in my hamstrings, and below my gluteus maximus. I am also aware of the feeling in my back. Am relieving the tension that i gather throughout the day? or am i gaining more? After i make sure my feet are parallel with each other, and my head and back are in proper form, i can relax and deactivate my thoughts.
References/Music
http://www.yogajournal.com/poses/693
http://ashtangayoga.info/asana-vinyasa/fundamental-asanas/5c-Prasarita-Padottanasana-C.jpg
http://www.ehow.com/how_2323545_do-prasarita-padottanasana-d-yoga.html
http://www.abc-of-yoga.com/info/widelegged-forward-bend.asp
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