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Hands On Adjustments Artwork
Season 3 - Episode 5

Prasarita Padottanasana C

5 min - Tutorial
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Rosemary, with the help of Alana, looks at Prasarita Padottanasana C (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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Mar 09, 2019
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Now we're going to take a look at Prasarita Padottanasana C, which I really love because it opens up through the shoulders where we often tend to hold a fair amount of tension. So Alana, whenever you're ready, come on into it. Yes, nice. Okay. All right, foundation through the feet, strong through the quad muscles, supporting lengthening of hamstring muscles, a little bit of weight coming into the front of the feet to help deepen that stretch of the back body.

And then long through the spine, crown of the head is working its way to the earth if it's touching beautiful, if it's not touching beautiful, doesn't matter. Okay. And then the arms are easing up and over. And I just want to emphasize that what we're looking at here is the hands on touch and adjustment. Every body in the pose is going to look different.

Okay. So this one gets a little creative, we'll try and break it down slowly. One foot that's closest to Alana is going to step between her upper body and her left leg. And I like to kind of tuck the foot back and then ease back into it, right? So I'm not making contact with her body quite yet.

This is going to be stabilizing for her lower body as I bring some of the weight forward. All right. So that leg is there. Another hand on sacrum, stabilizing and supporting. And then as I bring this hand down to the forearms, I'm making contact with her outer arm through my fingers and her other outer arm through my forearm.

Okay. So as I start to press down through this left arm on her upper body, my leg is there to catch any weight that may come forward. And my hand is also there to ground and stabilize her. Right. So once I'm in place, just gently rooting through the sacrum and easing down to help open through Alana's shoulders and upper back.

Right. And we're going to release mindfully, just slowly easing off with my left hand from her upper body and then keeping my hand on her sacrum for support, easing that leg away. And when I feel she has her balance, stepping away from her body. Thank you, Alana. Okay.

Play with that with somebody you trust, can work with and kind of experiment, get some feedback around. It's also an adjustment that you may want to verbally ask when the hands are pressing down. Is that enough? Is it too much? Where's the edge?

Okay. As you learn to get that feel. All right. Enjoy.


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