Wide Legged Forward Bend Pose / Prasarita Padottanasana
Prasarita means expanded, spread, extended. Pada means a foot. The pose is one where the expanded legs are stretched intensely.
1. Stand in Tadasana.
2. Inhale, place the hands on the waist and spread the legs apart 4 1/2 to 5 feet.
3. Tighten the legs by drawing up the knee-caps. Exhale, and place the palms on the floor in line with the shoulders between the feet.
4. Inhale and raise the head up, keeping the back concave.
5. Exhale, bend the elbows and rest the crown of the head on the floor, keeping the weight of the body on the legs. Do not throw the body weight on the head. Both feet, both palms and the head should be in a straight line.
6. Stay in the pose for half minute, breathing deeply and evenly.
7. Inhale, raise the head from the floor and straighten the arms at the elbows. Keep the head well up by making the back concave as in position 4.
8. Exhale and stand as in position 2.
9. Jump back to Tadasana.
In this pose the hamstring and abductor muscles are fully developed, while blood is made to flow to the trunk and the head. People who cannot do Sriasana can benefit from this pose, which increases digestive powers.
All standing poses described above are necessary for beginners. As the pupil advances he attains better flexibility and then the standing poses can be dispensed with, though it is advisible to do them once a week. All these standing poses help to reduce the body weight.
Source : Light on Yoga by BKS. Iyengar.