Prasarita Padottanasana A , standing poses of ashtanga vinyasa primary series. Has 5 Vinyasa

Vinyasa 1

Inhale. Hands on your hips and jump to the right side with both  legs apart and feet parallel to each other

Vinyasa 2

exhale placing your hands on the ground in line with the feet.
inhale stretch your arms by lifting your torso.

Vinyasa 3

Exhale: Bend down your torso, head on the floor, bringing your torso perpendicular to the mat.
Stay here 5 breaths.
(When the head touches the mat, you might have hot flashes as a result of brain glands, pituitary and pineal gland. But this is one of the main benefits of this position).
The shoulder blades should rotate upward.

Vinyasa 4

Inhale:  stretch your arms by lifting your torso. Exhale rest
Vinyasa 5
Inhale go up. Exhale,  rest.


Keep the distance of the feet, parallel to each other,  that allows the practitioner put the head on the mat without  falling,  without folding over the legs. Infant, the torso should be perpendicular to the floor, which head touches the floor with neck relaxed. Elbows are parallel to each other.
Psoas with its synergistic activation, and activation of both Tibialis, give rise to the “reciprocal inhibition” of the ischio-crural muscles relax to get a better stretch and the torso comes close to the thighs.
Since the head is positioned at the bottom of the heart, the autonomic nervous system is stimulated to relax the body.


In this position there is a considerable flow of blood to the head. The functions of the heart, lungs, stomach have improved considerably.
relaxing to the mind.
It purifies gut especially when your back is perpendicular to the floor.
It strengthens and extends the internal and external muscles of the legs and spine.
It stimulates the nervous system.
Chakras  stimulated: Muladhara and Ajna Chakra.


Chronic low back pain, or teacher can advise variations.