Prasarita padottanasana – the best way to do it

Prasarita-Padottanasana

Did you know?

Prasarita-Padottanasana – Wide-Legged Forward Bend or spread foot or forward bend position with feet apart belongs to the standing yoga poses. It has a therapeutic effect on chronic fatigue and headaches; calms the nervous system; opens the hips and stretches the thighs; removes back pain, it is considered a heart exercise as improves circulation, and helps the HEART work better!!!

Prasarita Padottanasana

Name and meaning:

In Sanskrit: prasarita, meaning “extended,” pada, meaning “foot,” uttana meaning “intense stretch, and asana, meaning “pose.” Many yoga poses have multiple names due to differences in Sanskrit translation, or because a particular name becomes popular due to common usage among yoga teachers and yoga practitioners. Prasarita padottanasana is commonly referred to as wide-legged forward bend in English. For more information on this topic, read HERE

Prasarita Padottanasana

BENEFITS

Regularly practice has both mental and physical benefits:

Stretches the lower back and legs

Improves the flexibility of the hip joint

It strengthens the legs

Creates relief in the spine

Improves posture

It also provides rest to the heart

helps us focus

A great pose for relieving stress, anxiety, and depression

It challenges both strength and flexibility. It is extremely good for runners

The pose requires strength and helps build the necessary balance and posture.

Maintaining balance requires awareness and focus. That’s why it can be incorporated into a yoga class for kids/teens, creating a powerful mind-body connection as it improves movement coordination.

Prasarita-Padottanasana

Instructions – Step by Step

The asana steps are very simple and easy to follow. When done correctly, this yoga pose has the power to transform your body.

1. Stand on the mat with feet apart, back straight, hands next to the body,
2. Inhale in the position and while exhaling, lower the torso towards the floor slowly bringing the palms to the floor under the shoulders
3. The legs are completely straight at the knee
4. Leaning on the palms, slowly widen your stance (within the limit of comfort)
5. If possible, rest the top of your head on the floor
6. If possible, grasp the ankles with your palms
7. Breathe naturally in the position (beginners do not stay in the position)
8. Before leaving the position, return the palms to the floor as support
9. Bring your legs together breathing naturally
10. When you bring your legs together inhale and while exhaling, return your body to the starting position
11. Inhale and spread your arms to the side and up, interlace your fingers, emphasize your index fingers and stretch
12. Exhaling, return your arms to your body and spread them back and to the side

Little secrets of the great masters

• Never force yourself into a forward bend
• Also, never rest the head on the floor (there is only slight contact between the head and the floor)
• Check that your feet are parallel and that their outer edges line up with those of your mat.
• As with all standing poses, your feet are your foundation. So, if you feel the weight starting to shift too far forward or back, come out of the position.
• Distribute your weight evenly on both feet. It is important to keep your balance in mind. So, losing your balance in this position can cause falling directly on your head!
• If you feel strain in your lower back, bend your knees or come out of the pose
• To deepen the posture, try to raise your arms up behind your back and extend them by joining your palms
• Don’t let your hips shift back past your heels. This can cause strain. It also creates instability in the pose and could cause you to lose your balance. (it’s important to keep your balance because no one wants to fall on their head right?)

• If at any point you feel like you can’t engage your muscles, take a break until you feel your balance
• The body does not always react the same! What makes this pose special is that it teaches you to explore your connection with your body. Above all, be honest about your limits and learn to respect what your body needs each day.
• Always keep in mind the BASIC RULES that apply to all yoga postures

Prasarita Padottanasana

CONTRAINDICATIONS

Contraindications, warnings, and precautions:

People who have neck, hamstring, groin, or lower back injuries

If you have a back injury, it is best to avoid this pose or practice it with caution and under the guidance of a qualified yoga teacher.

People with recent knee, hip, ankle, and wrist surgery should also avoid this pose.

The pose also provokes a sudden rush of blood to the brain. So, anyone with high blood pressure, dizziness, and migraines should avoid this pose.

Due to the intense stretching of the spine and balancing, the elderly should avoid this pose.

Not for women during pregnancy.

Elderly people, too fragile, and weak people do only gentle variations of this pose.

Advice – Yoga requires attention and patience above all. No hurry.

Who can do Prasarita-Padottanasana?

When modified according to age, health, issues, and flexibility levels, the pose can be done by anyone (children, people who want to improve balance, and posture, or strengthen their legs, arms, and body…) Also, it is a great exercise for reducing stress and anxiety, as this pose is known to be calming and grounding.

It’s always a good idea to check with your doctor before beginning a yoga practice, especially if you have any health concerns or injuries.

       Prasarita-Padottanasana

INTERESTING FACTS:

Prasarita-Padottanasana can help improve mood and increase energy levels. Did you notice that therapists, motivational speakers, and people who have had personal experience with overcoming difficult situations are often talking about changing perspectives? They often say: CHANGE THE POINT OF VIEW! This yoga pose is an easy way to turn the world upside down! After all it’s Worth trying!