Asanas / Prasarita Padottanasana or intense open stretch

Prasarita Padottanasana or stretch intense open is a flexion of foot gait. We follow in part the text of the book Integral Yoga manual for Westerners, Jose Manuel Vazquez Diez (Alliance publishing). Run: Maria Ovando, Professor of the international school of Yoga. Photos: Thor Castro.


Prasarita means "open", Pada, "foot" and uttana, "intense stretch". This great leg stretch is similar to Flex forward walk, Padangusthasana and Padahastasana, but in this case, the legs are separated and the lateral muscles of these especially adductors, hamstrings work. In particular, this posture stretches in eccentric adductors and abductors in concentric. The rooting of the soles of the foot collaborates with this stretch.

The hip bones are separated and are internally rotated to increase the combined stretch of the legs and trunk flexion. The column stretches and relaxes as the legs give us support.

Although it is not a figure of actual investment, we can equate some of their respiratory benefits. Bodies lose their verticality and are massaged mechanically. When breathing deeply the air we promote venous draining of the organs in the abdominal cavity.


1 prepare the extension: Raises the pubis toward the breastbone, and the sternum and Chin up, look at the ceiling. Turn your shoulders back and down, and extends your elbows further back. You are now ready to go forward.

2 hands to the ground, arms aligned with shoulders. Flexing from the hip joint, extend your torso forward guiding it with the Chin and sternum to place your chest parallel to the floor. Support hands on floor in line with shoulders. (If you have short hamstrings, place hands on blocks, so that your column is not round up).

3 extends the spine forward so that it becomes concave. This does not mean to sink the lumbar area. He continues to extend you more forward from the pubis toward the navel, and navel to breastbone.

4 move hands back in line with your feet, and continues to make concave column. If you're using blocks, also move them. It pushes the soil with your hands to help you lengthen while low. If your head does not reach the floor, lay it on a block (for the refreshing effect of reversal of this position).

5. back rounded now in position. Your legs should not lean backward or forward, but staying directly above the line of the heels. It elevates your lumbar area leaving you to round up gently and leads the dorsal area toward the inside of the body.

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By • Apr 30, 2013 • section: Asanas, Practice