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Restorative yoga poses and hatha yoga stretches

English name: Expanded Leg Stretching Pose
Sanskrit name: Prasarita Padottanasana

Difficulty level: Basic

Technique

1. Stand, legs 1.5 meters apart.
2. Bend forward with the back completely straight.
3. Keeping the legs straight, use the hands to pull the upper body through the open legs, try to touch the head to the ground or look at the buttocks through the legs.
4. Keep the weight on the whole foot and the hips aligned with the ankles.
5. Hold the pose for 20 - 30 seconds or more.

Breathing

• Exhale while bending forward.
• Breathe normally in the final position.

Benefits

• Anatomical - Stretches the hamstrings and lower back abductor muscles.
• Digestive - The pose massages the digestive organs.
• Mental - Increases blood flow to the head and pituitary gland bringing calmness and mental clarity.