Prasarita Padottanasana Expanded Leg Stretch

Foundations of Posture:

Begin at the back of your space and step wide to the side into 5 pointed star.   Draw the muscles of your leg and the arches in your feet upward while rooting down in the heels. Note: Make sure you are not collapsing on the outside of your feet but are distributing your weight evenly on your feet. Place your hands on your hips and lengthen your torso out of your pelvis - reaching through the crown of your head. Exhale, hinge forward at your hips while your heart descends and tailbone lifts to the sky. Place your finger tips directly under your shoulders, straighten your arms until your chest is parallel to the ground.  Reach the tailbone towards the back of the room while the crown of your head reaches forward. Keeping this new found length in your spine begin to bend the elbows out to the side while drawing your shoulder blades onto your back - bringing the crown of your head towards the floor. To deepen the stretch, grab the outsides of your feet and keeping the shoulder blades hugging close into the spine and the elbow reaching away pull the upper body through your legs. To release: Bring your hands to your hips and draw your elbows towards each other behind your back.  Press down into both heels and come up with a straight spine rising from the back of your heart.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.