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Hands On Adjustments Artwork
Season 3 - Episode 4

Prasarita Padottanasana A

5 min - Tutorial
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Rosemary, with the help of Alana, looks at Prasarita Padottanasana A (Wide-Legged Standing Forward Bend)—verbal cues, fundamental alignment, and hands-on adjustments to help deepen the experience of the posture.
What You'll Need: Partner, Mat

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We are going to take a look at Prasarita Padottanasana A with lovely Alana. So as you're ready, just safely, peacefully come on into the pose. So for A, the hands are rooted, if possible, fingers in line with the toes, and the hands are about shoulder width. And Alana has her crown of her head rooted down onto the earth. Just a note here, if the crown of the head is down and the spine is not long, you might work with the feet slightly closer together so that the spine has some room to lengthen.

Okay? You can just play with that. Yeah, beautiful. Okay? And then, like most standing forward folds, we want the quad muscles engaged slightly lifting the kneecaps so that we support the lengthening of the hamstring muscles, and a slight tilt of the weight forward into the front of the feet to help deepen that stretch.

Okay? Then, for the hands-on adjustment, we're going to come behind with one leg. So I'm essentially bracing this foot behind her using my inner thigh as a wall of sorts for her body so that when I press back, there's something to ground her, right? The other foot comes in just to stabilize my own body. I take a hand to her sacrum and another hand to her back.

And then the hand on the sacrum is just kind of grounding, maybe slightly drawing back so that I can catch it with the thigh. And then this hand easing down to help deepen her into the fold, okay? And then this hand will release. To step away, I keep the hand on the sacrum, make sure she has her balance, ease that foot away, and then this hand is the very last to release. All right.

Awesome, Alana. Thank you. And that's that.

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