I’m back with another post for basic Yogasanas, this one is called the Prasarita Padottanasana or the Wide legged . This pose has four variations. But I only will be talking about one of those which gives a light stretch to your upper arm and shoulder as well.
Prasarita = “spread out” or “expanded”, Pada = “foot” + uttana = “intense stretch”.
Here is how to do the Prasarita Padottanasana or the Wide Legged forward bend stretch:
- Inhale step to your side as wide as possible, remember to keep your feet parallel
- Exhale bend forward at hips, place your hands on the floor, finger tips in line with your toes (if possible)
- Inhale, lift your head up a little (backbend with hands on floor)
- Exhale, bring your head back to the floor; if your hamstring or lower back is tight, then you may need to walk your hands forward, lean into them to get your head to the floor
- If possible, Take your hands off the floor and slowly bringing it to your back making a ‘Namaste’ mudra or ‘Paschima Namaskarasana’ (Details on how to do it is here)
- Hold in the above pose for 5 breaths
- Inhale look up slowly bring your hands to your feet
- Exhale slowly pushing yourself up
- Inhale and come back to wide legged stand,
- Exhale, bringing your feet together we relax
- Repeat this atleast 5 more times
Below is a video for your reference, remember to not overdo the pose, it’s okay if you do all that is possible even though it’s only the forward bend with the hands on the floor.
Caution: Please do not attempt this pose if you have had a surgery in your hip knee or back. While bending forward, do not put all your weight on your head but only maintain contact with the floor.
Benefits of Prasarita Padottanasana or the Wide Legged forward bend stretch:
- This particular variation helps in stretching your arms and shoulder too
- Helps in toning your waist and tummy
- Strengthens and tones your legs
- Cleanses the nervous system & the organs below the naval
- Gets blood flowing to your head and relieves you of stress
Preparatory Poses: Poses that will prepare you better to be able to do the Prasarita Padottanasana
Follow Up Poses: Poses that can follow the Prasarita Padottanasana to deepen the intensity of your workout.
Photo Credits: Haarika P.V. Reddy (More in the about page)
I hope this post gave you an insight on the how to’s, and the benefits of practicing Prasarita Padottanasana or the Wide Legged Forward Bend pose. It is a simple Yoga pose that stretches and strengthens core and lower body at the same time. I’d love to hear your comments and don’t forget to follow us on Facebook | Twitter | Instagram | Bloglovin | Pinterest