by Dayle Pivetta

Prasarita Padottanasana as practiced by Bite Size’s own bloat-ini Dayle

Standing with my feet about 3 feet apart, I ground the outer edges of my feet, and balance my weight equally between the heel and the ball of the foot. Hands on my hips I inhale with a long straight spine. I imagine the pelvic bowl in my minds eye. The bowl is full of a spicy 3 bean chili that I ate for lunch and on my next exhale I slowly, with control, fold forward and dump that chili onto the mat, hinging at the hips. I engage my quadriceps to help release the tension in my hamstrings and draw my shoulders away from my ears to help lengthen the spine. Depending on the tension in my hamstrings (this changes daily) I may micro-bend my knees. With each inhale I lengthen the spine and with each exhale I deepen into the fold, eventually bringing the crown of my head to touch the floor. Upon exiting I bend my knees and engage Uddiyana Bhanda (to protect my lower back) and Moola Bhanda (to protect the instructor or yogi behind me) as I rise up with a straight spine.

Gas-ana’s should not be practiced in a classroom setting if the yogi is not comfortable sharing his inner ‘light’ with others. Keeping these advanced variations for a home practice is perfectly acceptable… but not quite as funny.