Main menu

Prasarita Padottanasana C Arm Position

Practicing hands this hands clasped behind the back in isolation for better shoulder mobility

All

Prasarita Padottanasana C

prasaritta padottanasana

In Prasarita Padottanasana C the hands are clasped behind the back.

You then bend forwards while standing with legs apart, knees straight and feet parallel.

This same arm position is used in plow pose and can also be used in bridge pose.

If you have trouble grabbing your hands behind your back then you might find it helpful to practice this arm action in isolation while either standing or sitting.

Shoulder Exercises for your Rhomboids

To make grabbing your hands behind your back easier, you can first practice moving your shoulders up and back as in this shoulder exercise for the rhomboids.

With shoulder blades retracted you can then grab your hands behind your back. Once your hands are clasped don't need to focus so much on retracting the inner edges of your shoulder blades. Instead you can focus on pulling your shoulders back.

Dealing with Tight Shoulders

If you have tight shoulders and you can't grab your hands behind your back, an option is to grab a towel behind your back. You can then work your hands closer together using the towel or strap for traction.

Another option is to practice stretching the fronts of the shoulders. You can practice the shoulder stretch "lapasana" both with the palm facing upwards (slightly easier and shown below) and then with the palm facing downwards (so that the elbow points up.)

lapasana shoulder stretch, shoulder stretch for the front of the shoulder

Other standing stretches that may help can be found in yoga shoulder stretches.

Rotating the Arms

When you can clasp your hands you can play with rotating your arms either internally or externally. I'd suggest that you focus on opening the top of your chest if you rotate your arms externally. Bend your thoracic spine backwards. Open the thumb side of your palms with this rotation or open your palms completely and turn them outwards. (This does make it more difficult to continue to clasp your hands. You may have to engage your rhomboids to make this easier.)

Note that your elbows will be pointing inwards.

If you are internally rotating your arms then you may find it helpful to bend your thoracic spine forwards. Use your abs in this position and also see if you can activate pectoralis minor. You may find that the pinky side of your hands want to open in this variation and here again you can turn the palms backwards if you choose.

In this variation of the prasarita padottanasana c arm position your elbows will point out.

Personally I find that this latter option, rotating the arms inwards, can make it easier to get the hands to the floor when doing prasarita padotanasana c. The key is learning to use the pectoralis minor muscle to help pull the top of the shoulder blade (focus on the coracoid process, the bony peak at the top of each shoulder) forwards and down.

Published: 2013 02 22

Neil Keleher

Hi, I'm Neil Keleher

I have a bachelor's degree in Systems Design Engineering from the University of Waterloo.

I've taught yoga for over 20 years with a focus on force perception and using it to improve body awareness, stability, strength and flexibility.

My main interest is in basic principles that can be applied in any endeavor to make learning and doing easier and to make problem solving easier.

You can find more by me on my other website zeroparallax

Clearly defined poses, exercises and stretches for improving stability, body awareness and flexibility.

Ebooks and video courses by Neil Keleher

Ebooks

Balance Basics ebook. Neil Keleher, Sensational Yoga Poses.
Yoga Basics 1 ebook. Neil Keleher, Sensational Yoga Poses.
Yoga Basics 2 ebook. Neil Keleher, Sensational Yoga Poses.
Yoga for shoulders ebook. Neil Keleher, Sensational Yoga Poses.
Hip control Guide ebook. Neil Keleher, Sensational Yoga Poses.
Working towards wheel pose ebook. Neil Keleher, Sensational Yoga Poses.
Dance of Shiva ebook. Neil Keleher, Sensational Yoga Poses.
know to flow ebook. Neil Keleher, Sensational Yoga Poses.
ebook bundle including: the dance of shiva, balance basics, yoga for your shoulders, yoga basics 1, yoga basics 2, the hip control guide, working towards wheel pose, know to flow.

Ebook bundle: 8 books

Video Workshops

5 Sensational yoga routines for beginners. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Frictional muscle control. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Extreme stability, Foot and Ankle Stability for Better Hip Control. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Mindful muscle control and proprioception. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Ribcage mobility video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Muscle control for your Spine video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Hip flexor control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Hamstring control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Thigh muscle control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Long thigh muscle control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Deep hip muscle control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

SI joints, hips and spine control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Shoulder control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Arm strength for push ups video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Better hip joint control. Neil Keleher, Sensational Yoga Poses.

Video workshop

Leg anatomy video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

take out the slack. Neil Keleher, Sensational Yoga Poses.

Video Membership

Return to TOP of Page

Main menu

Related:
Arm Positions
(Yoga Poses)

Eagle Pose Arms and Legs

Reverse Prayer

Yoga Shoulder Stretches

More Yoga Poses articles