Wide-Legged Forward Bend Yoga Pose Adjustments- Prasarita Padottanasana
There are many variations of the Prasarita Padottanasana with different arm positions. In the Ashtanga Primary series there are traditionally 4 variations:
A. With the hands on the floor with fingertips inline with the toes
B. Hands on the hips with elbows drawing towards each other.
C. Hands are behind the back and interlaced reaching overhead towards the floor.
D. With middle and index finger wrapping around the big toes and elbows bent and pulling out to the side.
Adjustment for Forward Fold Medium Intensity
Stand behind the student with your feet shoulder width apart. Have your student take a hold of your ankles. Place both of your hands on their sacrum gently pressing down to stabilize your student. Slowly begin to walk backwards bring your student with you deepening their forward fold. To exit, slowly walk forward and have them release their hands to the floor and then remove your hands from their sacrum once they are stable.
Adjustment for Forward Fold- High Intensity
Sit on the floor behind your student. Place your feet on the backs of their thighs below their glutes. Have them take ahold of your forearms as you hold onto theirs. Press your feet gently into their legs as you pull their arms through their legs. To exit, gently release their hands. Once their hands are on the floor, take your legs off one at a time slowly.
Adjustment in C Version
With the hands interlaced and the arms reaching over their head, stand to the side of them. Place one hand on your students sacrum to steady them as you gently press their hands towards the floor. Press down on the sacrum for stability as you reach their hand forward slowly with the breath. To exit, gently release the pressure of your hands on theirs and slowly release your hand from their sacrum.
Adjustment for D Version
With the students middle and index finger wrapped around their toes and their elbows pointing up towards the sky, come in front of them on your knees. Place your hands on their elbows and have the students press into your hands, at the same time gently press back creating some resistance.
If you have any questions or suggestions for additional adjustments not included here please post below!
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