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Prasarita Padottanasana

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Prasarita Padottanasana

Expanded Foot Intense Stretch Pose
Standing Asana















Key Benefits
The hamstring and abductor muscles are fully developed while blood flows to the trunk and headthose who cannot do Sirsasana can benefit from this poseincreases digestive powersremoves fatiguereduce body weight How to get into Prasarita Padottanasana
Stand in Tadasana and jump 4 1/2 feet wide, now spread your feet wider. Place your hands on your waist and extend your frontal spine while keeping the thighs back and tailbone in. Open the chest and  look up. Extend your trunk forward. Place the hands on the ground in between your feet shoulder width.Bend the elbows back, relax the head, and extend the torso down.  Bring the crown of the head to the ground.Straighten the arms and extend the sternum forward. Keep the legs firm, as you press in the edges of the feet, take the hands on the waist, come up first parallel to the floor, then up to standing. Wiggle the feet slightly together and jump the feet to Ta…

Parsvottanasana

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Parsvottanasana

Extended Side Angle Pose
Standing Asana




Key Benefits
relieves stiffness in legs, hip muscles, wrists, necks, shoulders, elbows and makes hip joints and spine elasticwhile head is resting on knees teh abdominal organs are contracted andtonesremoves stiffness in wristscorrects round and drooping shouldersdeep breathing easier in full posecalms the brain How to get into Parsvottanasana
Stand in Tadasana, Place hands on hips. Extend the arms over the head, turn the arms out, sweep the arms around as you bend the elbows bring the palms together with fingers pointing up towards the neck, into Paschima Namaskarasana. Expand the chest and lift the sternum. Jump feet 3 1/2 feet apart. Turn right foot 90 degrees to the right and turn the left foot all the way in, as you turn the torso facing to the front leg. Breath. Look up towards the ceiling, lengthening the torso away from the hips and lengthen the front spine over the front leg maintaining a straight spine and extend torso par…