Prasarita Padottanasana II
Geometry: The Legs are Spread Wide Apart as in Prasarita Padattonasana I. The arms are behind the back with the palms together in Pascima Namaskar. The head extends down towards the floor.
Primary Actions: Draw up from the inner feet to the inner groins as you press down from the outer hip to the outer edges of the feet. Maintain that as you internally rotate the thighs and press the tops of the thighbones back. Lift up from the pubis to the navel and the navel to the sternum. Maintain that as you lengthen the crown of the head to the floor. Press the palms towards one another to draw the outer shoulders back and broaden the collar bones. Maintain that as you draw the elbows back, up and towards one another.
From BKS Iyengar's, Light on Yoga, "In this pose the hamstring and abductor muscles are fully developed, while blood is made to flow to the trunk and the head. People who cannot do Sirsasana can benefit from this pose, which increases digestive powers."
Downloadable Classes which include this Asana
Teachers' photos of this Asana
 Megan Bowles in Prasarita Padottanasana II |
 Megan Bowles in Ardha Prasarita Padottanasana II |
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