Adductor Stretching with Prasarita Padottanasana

The adductor group of muscles consists of 5 muscles (
Brevis, Magnus, Longus, Gracilis, Pectineus) which start from the pelvic bone and reach towards the knee. These are situated on the interior of the thigh. Prasarita Padottanasana is an excellent pose to strengthen and stretch the adductor group muscles.
Strong adductors makes the movements easy and helps maintain the body balance, and help in maintaining attractive thighs.

Prasarita (Extended or spread) Pada (Legs) Uttana(Intensely) asana (Pose) - Here are legs are spread out and stretched intensely. This is one of powerful standing poses and it develops strength in the legs. Since the head is near the ground you will also get the benefits of upside down poses like Sirsasana (Head stand) and Sarvangasana (Shoulder stand). Hence those who cannot practice these two poses can benefit from practice of Prasarita Padottanasana.
Steps for Prasarita Padottanasana

1. Stand with feet around 4 feet apart. If you are around 6 ft or more then the legs should be 4.5 ft apart. Tighten the legs.
2. With inhalation lift your hands above the head keeping them parallel.
3. With exhalation bend down and touch the floor with the hands keeping them separated with shoulder width.
4. Take few breaths in this position and then with exhalation try to take your head as near as possible to the ground. In this process the arm will bend at the elbow.
5. Stay in this position for as long as comfortable and slowly come out with inhalation. Gradually increase the time.

Benefits of Prasarita Padottanasana

1. Legs become stronger with the upper leg being developed fully.
2. Digestion power increases.
3. As is case with most standing poses, this pose also helps you build stamina.