Prasarita Padottanasana (previously known as the 'Swallow' pose) is perhaps the most popular posture in all yoga. It also can be very hard to execute and sometimes it is very uncomfortable and sore. There are a few things you should know about Prasarita Padottanasana that will help you get a much better workout out of it. These tips are just basic, but if followed properly you should see a marked improvement in your ability to perform this pose.
Remember to warm up: Warm up is very important. Without a warm up, you will not be able to stretch properly. When doing this pose you need to inhale deeply and exhale completely. Try to use lots of deep breathing to prepare your body for this pose. You want to warm up before doing any other yoga positions, so make sure you include a few minutes here.
Use support: A lot of people get uncomfortable and tense when they practice this pose because they are in a very awkward position. You want to be sure that your neck is supported correctly. If you have problems using your neck muscles, you may want to use a yoga strap. There are straps that are comfortable and flexible and will keep your neck in the correct position.
Don't twist your body: Doing this pose incorrectly will cause your spine to twist. You do not want to do this because it will create tension in your muscles. So make sure that you are in an upright posture and don't turn your body. Also, don't try to do the forward or backward twist because this may strain your lower back. If you do these twists, you may find that you injure yourself.
Flexibility: If you don't have the best flexibility in your legs, legs will start to lose their mobility. So you want to make sure that you are stretching your legs at least an hour prior to practicing this pose. Make sure that you are lying on your back and not on your stomach. Also, make sure that you are making gentle circles with your feet. These simple movements will help you stretch your legs and increase your flexibility.
Do your arms: Do your arms as if you were going to do an arm lift. Do this with both arms by lifting them up over your head. When you are going to do this, make sure that you are keeping your arms in contact with your sides. These poses are important and you want to make sure that you are completing them correctly.
Correct the pain: After you warm up and stretch, make sure that you check into a room that is at a proper alignment. Sit on a toilet for a while. Then use the bathroom, then lie down again. In between, make sure that you perform the pose.
The last thing that you want to do is make sure that you go through this routine every day. You should perform some variations of this pose everyday to increase your flexibility and improve your posture. Your body will thank you for it.
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