Yoga : Prasarita Padottanasana (Wide-Legged Forward Bend)- how to do this excercise

 


Prasarita Padottanasana is a standing forward bend that stretches the hamstrings, calves, and lower back while calming the mind. The Sanskrit name breaks down as follows:

  • Prasarita – expanded or stretched out
  • Pada – foot
  • Uttana – intense stretch
  • Asana – pose

This asana is often practiced in different variations and is beneficial for both flexibility and relaxation.

How to Perform:

  1. Starting Position: Stand in Tadasana (Mountain Pose) at the top of your mat. Step your feet wide apart (about 3-4 feet, depending on your height).
  2. Foot Alignment: Keep your feet parallel to each other, toes pointing forward. Engage your thigh muscles.
  3. Inhale: Lengthen your spine, place your hands on your hips, and open your chest.
  4. Exhale: Hinge at the hips and fold forward while keeping your spine long.
  5. Hand Placement: Place your hands on the floor beneath your shoulders or hold your ankles. In deeper variations, you may bring the crown of your head to the floor.
  6. Hold the Pose: Breathe deeply and hold for 20-30 seconds (or longer if comfortable).
  7. To Release: Inhale, lift your torso halfway, place your hands on your hips, and slowly return to a standing position.

Benefits:

  • Improves Flexibility: Stretches the hamstrings, calves, and lower back.
  • Strengthens the Legs: Engages the thighs and inner leg muscles.
  • Enhances Spinal Health: Helps in decompressing the spine.
  • Boosts Circulation: Encourages blood flow to the brain, improving concentration and reducing stress.
  • Calms the Mind: Aids in relaxation and reduces anxiety.

Cautions & Contraindications:

  • Avoid if you have a lower back injury or high blood pressure (modify by keeping the head above the heart).
  • People with glaucoma should avoid dropping the head below the heart.
  • Those with hip, knee, or hamstring injuries should modify by keeping a slight bend in the knees.
  • Pregnant individuals should practice with support and avoid deep forward folds.

This asana is great for both beginners and advanced practitioners when performed with proper alignment and mindfulness.


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