Prasarita Padottanasana A, B, C, D Sequence

Prasarita Padottanasana, also known as Wide-Legged Forward Bend or as Intense Leg Stretch Pose, is a yoga pose that offers a deep stretch to the hamstrings, inner thighs, and spine while also promoting relaxation. Here's a sequence incorporating variations of Prasarita Padottanasana:

1. Prasarita Padottanasana A (Hands on Floor Variation):

   • Begin standing at the front of your mat with your feet about 3-4 feet apart.
   • Inhale and lengthen your spine.
   • Exhale and hinge at your hips, folding forward with a straight back.
   • Place your hands on the floor directly underneath your shoulders, fingertips pointing forward or slightly turned out.
   • Press into your hands to lift your chest slightly and deepen the stretch in your hamstrings and inner thighs.
   • Hold for several breaths, then inhale to come back up, engaging your core muscles to lift.

2. Prasarita Padottanasana B (Hands on Hips Variation):

   • Begin in the same standing position with your feet wide apart.
   • Inhale and lengthen your spine.
   • Exhale and hinge at your hips, folding forward with a straight back.
   • Place your hands on your hips, fingers pointing forward or slightly turned out.
   • Press your hands into your hips to help lengthen your spine and maintain a flat back.
   • Engage your quadriceps and inner thighs to deepen the stretch.
   • Hold for several breaths, then inhale to come back up.

3. Prasarita Padottanasana C (Interlaced Fingers Variation):

   • Begin in the wide-legged stance with your feet parallel to each other.
   • Interlace your fingers behind your back, palms facing each other.
   • Inhale and lengthen your spine.
   • Exhale and fold forward from your hips, keeping your back straight.
   • As you fold forward, lift your interlaced hands overhead, allowing them to fall toward the floor.
   • Keep your arms straight and continue to press your palms together.
   • Hold the stretch for several breaths, then inhale to come back up.

4. Prasarita Padottanasana D (Big Toes Grip Variation):

   • Start in the wide-legged stance with your feet parallel.
   • Inhale and lengthen your spine.
   • Exhale and hinge at your hips, folding forward with a straight back.
   • Reach your hands back between your legs and grasp your big toes with your index and middle fingers.
   • Inhale to lengthen your spine again, and exhale to deepen the forward fold.
   • Keep your elbows pointing out to the sides and draw your shoulder blades toward each other.
   • Hold for several breaths, then release your toes and inhale to come back up.