PRASARITA PADOTTANASANA B,C,D
From Prasarita Padottanasna A inhale and lift your chest. Exhale, fold forward deepening the bandhas. Stay here for five breaths. This is Prasarita Padottanasana B. Inhale, come back up to standing.
• Nose (in all three poses)
Exhale, bring your arms down by your sides. Inhale, bring your arms up to shoulder height. Exhale, clasp your hands behind you. Inhale, draw your shoulders back and open your chest. Exhale, fold forward, and bring your hands over your head. Stay here for five breaths. This is Prasarita Padottanasana C. Inhale, come back up to standing. Exhale, bring your arms down by your sides.
Inhale, bring your arms to shoulder height. Exhale, put your hands on your hips. Inhale, lift your chest. Exhale, fold forward and bring your hands to your feet, and hold your big toes with your first two fingers. Inhale, lift your chest. Exhale, draw your elbows toward the ceiling. your head toward the floor; shoulders stay broad. Stay for five breaths. This is Parsarita Padottanasana D. Inhale, lengthen your spine, open your chest, look forward. Exhale, hands on hips, back flat. Inhale, come back to standing. Exhale, step or jump your feet together at the front of your mat.
From Prasarita Padottanasna A inhale and lift your chest. Exhale, fold forward deepening the bandhas. Stay here for five breaths. This is Prasarita Padottanasana B. Inhale, come back up to standing.
• Nose (in all three poses)
Exhale, bring your arms down by your sides. Inhale, bring your arms up to shoulder height. Exhale, clasp your hands behind you. Inhale, draw your shoulders back and open your chest. Exhale, fold forward, and bring your hands over your head. Stay here for five breaths. This is Prasarita Padottanasana C. Inhale, come back up to standing. Exhale, bring your arms down by your sides.
Inhale, bring your arms to shoulder height. Exhale, put your hands on your hips. Inhale, lift your chest. Exhale, fold forward and bring your hands to your feet, and hold your big toes with your first two fingers. Inhale, lift your chest. Exhale, draw your elbows toward the ceiling. your head toward the floor; shoulders stay broad. Stay for five breaths. This is Parsarita Padottanasana D. Inhale, lengthen your spine, open your chest, look forward. Exhale, hands on hips, back flat. Inhale, come back to standing. Exhale, step or jump your feet together at the front of your mat.
