Prasarita Padotanasna
Standing poses are often taught at the beginning of a class, and could even be described as our introduction to our own bodies. Although our feet (at least one) remain on the ground, these asanas encourage us to move our limbs and spines in ways we previously may not have considered or believed we were capable of. In this way, the standing asanas help us begin our yoga- by achieving union, as we begin to move the different parts of our bodies in harmony, and expand our preconceived views of our capabilities.
Standing postures help us to build strength, stamina, flexibility, balance and a sense of grounding. I grew to really appreciate the standing asanas while travelling, where I suddenly needed reserves of those qualities- I found that practicing standing poses helped me feel empowered, centred, and less likely to stress out when thing did not go to plan. When I was away from my ‘roots’ of home, family and friends, the grounding influence of a series of standing poses, as part of my yoga practice, helped me feel more settled- I know understand that the helped to strengthen my base charka.
Balancing on my mat in challenging positions, helped me to feel more confident and balanced when my external circumstances challenged me. Often when I was in a tamasic state when overtired or scared or a rajasic state when I was over-stimulated, the standing asanas helped me return to a more balanced and sattvic state. According to Jessie Chapmen ‘the capacity for stillness and focus grows as we learn to be solid but light, stable but relaxed. Practiced with intention, the standing postures give us direction in life.’ (Chapman,Yoga for Inner Strength, p 69)
On a physical level, standing asanas strengthen and stretch the spine, shoulders, pelvis, hips, legs, ankles and feet (to different degrees depending on the individual asana).
Prasarita Padotanasna differs from many of the other standing poses, as it is also a forward bend- which are traditionally seen as soothing and calming. We receive the toning benefits to the digestive organs as circulation is increased to the abdomen. The inner and back legs and spine are strengthened and lengthened as they stretch in this pose. I find that Prasarita Padotanasna is quite dynamic, and I am less introverted in this pose than in the seated forward bends.
As with many of the standing poses, this asana challenges our balance. This muscles which work to maintain stability are strengthened, including intrinsic foot muscles, legs and core muscles. These core muscles support the spine, so strengthening them can benefit the back, as can the strong hamstring stretch we receive in this pose. The upper body is also stretched- as this pose has many variations, all of which stretch the shoulders in different ways (see illustration).
As the head is below the level of the pelvis, this pose could also be considered an inversion. This is challenging as it is a radical change for the body-mind, our view of the world is literally flipped upside down. This physical change has a powerful effect on the subtle body. Inverted poses locate Apana above Jathari Agni better enabling it to burn up dross. Jathari Agni is located just below the navel, it is our digestive fire, and can be stoked by as eating certain foods, Pranayama and asana. Apana is usually located under Jathari Agni, is the bodies repository for toxic waste (emotional and physical), excess Apana will make us feel blocked, sluggish and can lead to disease.
As it is such a powerful stretch for adductors, hips and hamstrings this pose is usually sequenced after other standing poses, when we have warmed up and begun to open these areas. I really enjoy moving into sarvangasana bending the knees and lowering shoulders onto bolsters and blankets, then lifting legs (with or without using the wall for support). This set-up emphasises the balance aspect of shoulderstand and I really enjoy the feeling of extra length in my spine.
Prasarita Padotanasna is cautioned /contraindicated for those suffering from back pain/injury. Although if taught carefully, it can actually benefit many suffers of lower back pain. Prasarita Padotanasna is one of the standing poses that can help to lengthen tight hamstrings which affect health (and therefore comfort) of the lower back by exerting a constant pull on the sitting bones, tipping the pelvis back and flattening the normal curve of the lumbar spine. This pose allows us to stretch the hamstrings without putting undue pressure on the intervertebral disks, as it can be adapted for varying levels of flexibility, either bending kness or using props like a chair or a block (see illustration).
Indicators for adjustment can include a rounded back, which indicates that the hamstrings may be too short for the student to go into the full pose, and could benefit from one of the above adjustments. If a student is holding their breath, or breathing quick, shallow breaths, they may be pushing themselves too hard, and could also encouraged to come out of the pose a little. An indicator for a verbal adjustment is collapsed arches in the feet- which can put undue pressure on medial collateral ligaments of the knees; students could be encouraged to bring more weight to the outside edges of their feet.
