Discussion Forum: General Discussion: Iyengar Yoga: Prasarita padottanasana

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Discussion Forum: General Discussion: Iyengar Yoga:
Prasarita padottanasana

Jannicke
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Apr 23, 2004, 12:34 AM

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Prasarita padottanasana	Can't Post

I have practised yoga regularily for at least 6 months now. I dont have a teacher, but I have attended a workshop with Faeq Biria where I learned a lot. However, because of the lack of teacher I must post my question here.

When I practise Prasarita padottanasana I often experience pain in my ankles, especially my right one. I know my ankles are very stiff and I am hoping that this pain is due to that and that it will eventually go away, however I am concerned I might do the asana wrong. I am not flexible enough to put my head on the floor, but I use a wooden block. Immidiately after this asana I also have some pain behind my knees after intense stretching. I feel I am tensing my ankles a bit during this asana and I am trying to focus on relaxing them.

I just wonder if anybody has some tips for me regarding this asana. Maybe I shouldn't stretch that intensely, and perhaps take it a little more easy?

Thanks!

Jannicke

sonya
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Apr 26, 2004, 1:43 AM

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Re: Prasarita padottanasana [In reply to]	Can't Post

Jannicke - I am not an instructor, but have recently been told that if I experience ankle pain in prasarita padottanasana, then I should not stand with my ankles so far apart. This may mean using blocks for your hands as well, but it should take some strain off your ankles until they are ready to accept a wider stance. Regarding the knees, are you very flexible here? It may be that you are hyper-extending them (stretching them "backwards"). I need to watch this habit in my own practice, and concentrate on extending my sternum out before lowering my head, getting a good balance without the hands, and not trying to get my head low by force. Not sure if this is your problem, but observe if your legs are straight, or if they are bending back a little.
I'm sure there's an instructor out there who can give more insight?
In any case, I hope this helps.
-S.
Sonya

Jannicke
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Apr 26, 2004, 5:07 AM

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Re: Prasarita padottanasana [In reply to]	Can't Post

Hi Sonya,

Thank you for your reply Smile

I will try to practice this asana in a more narrow stance and I will also check my knees, like you said. In my over-eagerness to perfect the asanas I might be forcing myself further than my flexibility allows for...

Jannicke

DamienL
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Apr 28, 2004, 10:54 PM

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Re: Prasarita padottanasana [In reply to]	Can't Post

I understand what your feeling. I also have felt pain in my ankles especially my right one. I find the pain is the greatest after I have been practised other standing poses in succession ie. (trikonasana,parsvokanasana,VirabhadrasanaI&II Ardha Chandrasana).This pain is due to my outer right ankle rolling outwards. I have to make sure that my inner sole of my foot makes contact with the floor. Another thing to pay attention to if you are drawing up the thigh muscles, this should take some pressure off the knees, the feet should also point slightly inwards at the toes.
Never should you feel lingering pain after poses. This does indicate the pose hasn't been performed correctly.
I have also been guilty of trying to master poses far to quickly, yoga can't be rushed you need to be gentle yet challenging in your practice. I definitely recommend attending classes as a teacher will be able to see where adjustments need to be made.

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