This position is the forth/ final variation to the “Intense Split Leg Stretch” series of postures. Prasaritha Padothasana D increases your flexibility by teaching you to tilt your pelvic bone and extend your spine without the support of your arms.
How to get into the position
From standing at the top of your yoga mat, turn to the right with your feet apart by twice your hip width, inhale and elongate your spine and open your chest by moving your shoulders away from your ears, joining your palms behind your back . Then exhale and fold forwards keeping the spine straight by looking forwards as you take your chest inside your legs by leaning your torso forward from your hip joints. Finally, release your head down, without collapsing your neck- keeping it long; you can then place the crown of your head on the floor (vision point up at the sky, to tilt the pelvic bone forwards).
Do not arch your back and do not let your hips go behind your ankles.
When in Prasaritha Padothasana D: with every inhalation, lengthen your spine and lift your hips up. With every exhalation, press the inside line of your feet to fold further forwards; tensing your buttocks and hollowing your belly, pulling it into your spine.
Hold for five full breaths.
Prasaritha Padothasana D:
Settles the mind and grounds you
Stretches the back and inside of the legs including the calves and hamstrings
Increases flexibility in the spine and hips
Prepares your body for back-bending yoga asana
Helps relieve mild backache
Avoid this posture if you have arthritis of the toes, ankles, fingers or wrists and approach this posture with caution if you suffer from sciatica.