One Minute Booty Boot Camp Prasarita Padottanasana


Dear Friends,

Here is another quick one minute exercise you can practice at home:

Wide Legged Standing Forward Bend

Prasarita Padottanasana

Start in Mountain pose hop your feet apart 3-4 feet depending on how tall you are

Use blocks if you have them for support placing them in front of your inner ankles

Come down folding forward like in table top with a flat back with an exhale

Rest your hands on the blocks and lift your inner arches pressing the outer edge of your feet and your big toe into the mat

Engage your thigh muscles by drawing them up inward

Inhale and life your chest leaning more in the front but not over doing it find the happy place lose in the middle

Inhale and Exhale, lean your torso more forward from the hip

Extend you elbows while pressing your inner palms actively into your blocks or the floor (advanced)

Draw your shoulders back away from your ears

Hold with inhalations and exhalations lengthening your time in the pose as you progress

Gently come back up with inhalation


pra-sa-REE-tah pah-doh-tahn-AHS-anna)
prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)


Happy  Day!,



About Kat Wendorf

Kathleen Wendorf is a certified NESTA sports yoga instructor located in Central Florida. Kathleen has studied Hatha, Vinyasa, Kripalu, Ashtanga, Jivamukti, Yin and Kundalini yoga as well as others. Kathleen is also a writer who has been featured on The Morning Show. She invites you to bookmark and follow her blog to learn inspirational yoga. You can also visit Amazon to find other books on yoga and travel savings as well as her children's books and fictional novels. Kathleen has a mission to share as much as she can with her yoga friends. Please feel free to reach out to her at any time for any comments or questions.

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