Pose: Wide Leg Forward Flexion
Sanskrit Name: Prasarita Padottanasana
How do I prepare for the pose?
Two blocks. Two sandbags. Two bolsters. A folding chair with a blanket on the seat. A wall or a version of a wall.
Inhale and exhale rhythmically in the pose to center yourself in the present moment.
Step one = Assess
My one-on-one assessment teaches you about body mechanics, joint position, muscular action/reaction, connective tissue health, nervous system health, and bone and spinal alignment.
Step two = Apply
Read How do I practice the pose? first. Do your best to remember the directions, but try not to get caught up in doing the pose perfectly.
When you practice these poses on your own, practice receiving feedback with yoga props, furniture, and walls. Remember to evenly engage muscular effort across joints. Balance opposite actions such as evenly resisting inward at the shins and outward at the thighs.
Utilize the knowledge you have learned about body mechanics (creating movement with alignment, awareness, breath, and precision) to create energetic openings and deep releases, so you reach your fullest potential in the pose. Small incremental positive changes are gained on the physical level.
Then, and only if it’s comfortable for you, close your eyes or turn your gaze inward. Feel the feedback you receive from the props and match that with the positive emotion(s) that you want to feel.
Step three = Activate
Repeat the pose 3 times on each side. You are repeating the pose to retrain your body, mind, heart, and spirit to feel expansive, abundant, positive, and alive. You are learning to transform habituated patterns of thinking, feeling, and being that create constriction and limitations in your mind, body, heart, and spirit.
Transformational Work activates:
Caution: If your hamstrings feel like they are over stretching or hurting at any point, mindfully exit the pose the way you entered the pose.
How do I practice the pose?
Apply props to offer you feedback.
Evenly balance opposing actions.
Activate core energy and lower core strength.
Activate the quadricep muscles to lengthen the hamstring muscles.
Breathe rhythmically and mindfully. If possible, remain in the pose long enough to feel the elevated positive emotion(s) you want to feel.
Exit the pose with lower core strength and power.
Once you are in the pose, go within. Breathe rhythmically and mindfully.
Pause and reflect. Decide how you want to feel while you are in the pose. Ask yourself these questions: What do you need to let go of (exhale)? What do you want to receive (inhale)?
How do I exit the pose?
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I have known Kari for a number of years. She is unequaled in her dedication to using yoga as a vehicle to understand her place in the world and make an impact in the lives of those she encounters. She has a deep knowledge of the workings of the human body – derived from her personal practice and her many years of teaching. She approaches each individual as a unique person and treats all with respect. Besides that, she has a great sense of humor and an assured yet gentle manner."
Kari Tomashik is a true and kind teacher of Eischens Yoga. She has taken Roger Eischen’s groundbreaking work much further. Kari is both a very clear communicator who can help the uninitiated and experienced practitioner to learn about their body/mind/spirit, and an experimenter who keeps her ego out of the way of her focus on the learner.
I had the distinct pleasure of studying yoga and taking classes with Roger and Kari in Madison for around four years. I learned volumes! As another student put it, their method of teaching is like the “philosopher’s stone” applied to yoga. Classes were both insightful and delightful on account of Kari’s whimsical sense of humor. The vibe was intense and focused yet without taking anything too seriously. We had fun while devoting ourselves to precise alignment. I highly recommend their Iyengar-style technique and Kari‘s personal teaching style!"
I met Kari on my travels in Pai, (Thailand). I was so lucky to have the chance to practice with her on my morning sessions. Kari showed me with a few words and gentle adjustments the way to open my heart. But more valuable to integrate & strengthen that open heart. Kari is an authentic,natural born teacher who shares her experience from deep down in her beautiful heart! Everlasting gratitude."