How to do Prasarita Padottanasana A (Wide-Legged Forward Bend A)

Transcript

[Music] namaste so today for sure is the prasarita padutanasarita [Music] in english you can say the wide leg forward full pose so the way to enter in the position is same like the previous position same like the side angle seem like the three corners again a come inhale place your hand on your waist step your right leg back left toe in fit parallel to the each other outer edge if it's possible outer edge of the leg parallel to the each other from here to a exhale bend halfway go down and place your palm on the mat okay so maybe lots of the people who is not flexible proper they will not able to place their palm properly so for them you can use the block use the block either level one height either level to height either level third height it's up to you it's depend on your flexibility so check and place the block under your hand under your palm so check if you need of the block i will suggest you go with the block level one height level true height and level three height so check your flexibility but try to yes straight your arm you can go like this way also if you are not able to go down so this is the adjustment for those people who is not able to go down now let's move towards the actual position if you are able to go down then place your palm between your leg try to keep your toes your fingers in one line position finger in one like position of your toes hand between your feet on the mat and keep your palm apart according to your shoulders level so do not collapse it otherwise it will collapse your chest also so keep your hands apart on your shoulder level open your arm little bit more yes like this way and then in the end when you will able to adjust your body in this position now one extra breath in this position in which you can elongate your spine so inhale and elongate your spine elongation of the spine hand is straight and if it's possible to you leg straight also if it's possible if you are not able to keep the back stirred you can keep your leg band also inhale and exhale hit your elbow towards the back side of your class back side of your mat and then go down as much you can go i'm not asking you to try to touch your head there but yes make sure your back is completely straight keep your head in line with your spine some people they do good with their spine but what they do they put their head completely in like this way like this with they look completely towards the back side and because of this they round their upper spine so always try to keep your head in line with your spine especially if you are not able to keep your back straight make sure your head in line with the spine and look down if you are not able to straighten your spine if you are able then you can look towards the back side either tip of the nose okay but if you are not then look down so this is the final position elbow will face towards the back side instead of facing towards the outside elbow will face towards the back side outrage evenly press the outrage evenly press the inner arch five breath five four three two one then chatura inhale half extension of your spine as you did enter into the position same way you have to come out from the position so chaturang hill half extension straight your back straight your hand straight to your leg and exhale place your hand on your waist exhale that extra bat punch inhale all the way come up and exhale completely