Prasarita Padottanasana Anatomy

Let’s dive into the muscles and bones names and movements )

Here are awesome pictures showing, explaining and pointing exact movements of the bones and muscles in the pose (pictures were taken from www.bandhayoga.com and www.dailybandha.com – I highly recommend to follow those websites. They are full of very useful and interesting information on yoga anatomy).

pic. 1 Movements of bones and muscles in the prasarita padottanasana.

Prasarita padottanasana II

The third pose in the list is Prasarita padottanasana II. It looks like this:

pic.1 Prasarita Padottanasana II (hands in paschima namaskarasana)

The sanskrit name of the pose translated as intensive stretch of the extended legs or the expanded legs are intensively stretching.

Main benefits of the pose are:

• stretches the inner and back legs;
• tones the abdominal organs;
• strengthen and stretches the spine;
• calmes the brain and nervous system;
• relieves lower backache.

urdhva prasarita eka padasana

The second pose in the list is urdhva prasarita eka padasana. It’s translated as One Foot Expanding Upward Pose.
The pose looks like this  (according to your abilities the upper leg can be higher and hips should be leveled in the variant near the wall)

Benefits:

• Stretches the backs of the legs
• Strengthens the thighs, knees and ankles.
• Stretches the hamstrings, calves and thighs
• Stimulate the liver and kidneys.