Wide-Legged Forward Bend (Prasarita Padottanasana)

The Sanskrit name is Prasarita Padottanasana. Prasarita means spread or expanded, Pada means foot or leg, Ut means intense, Tan means to stretch, Asana means pose. Prasarita Padottanasana is a standing forward-bend posture with the feet apart. The pose main advantage is strengthening the leg muscles. This happens as a result of the fact that in Prasarita Padottanasana the feet are extended, therefore making an intense stretch for the leg muscles.

Wide-Legged Forward Bend

Beginners’ Tips

It is vital to keep your back elongated and the front of your body open. If you're feeling rounded in your back as you're lowering more. Integrity and respect for your body’s boundaries are more vital than however you acquire the pose. If your hamstrings are tight, bend your knees enough to feel that you are simply able to maintain a straight back and use blocks beneath your hands. To induce the sensation of inserting the crown of your head on the "floor", place a block (or two) beneath your head.


NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Begin facing the long aspect of your mat in Mountain pose (Tadasana). Put your feet three to four feet apart, together with your hands on your hips.
2  - Raise your head high through your whole body and fold slowly over your legs. Bend from your hip joints rather than miscalculate your lower back. If your back starts to curve, stop folding forward.
3 - Place your hands flat on the ground, shoulder width apart, and begin to stretch your body forward. Fold deeper, transporting your head toward the ground. Firm your leg muscles and activate your inner thigh and muscles by anchoring them to your feet. Lengthen your spine from the crown of your head to your sitting bones.
4 - Breathe deeply, ground into your feet, straighten your arms, and extend your spine forward. As you gently get to your feet, take a breath. Step your feet along, acquiring mountain pose at the front of the mat.


The Advantages of a Wide-Legged Forward Bend

1 - Aid in the improvement of digestion in your body.
2 - Physical relief from stress, anxiety, and mild depression.
3 - Relieves mild backaches in your body.
4 - Allow your hips to open.
5 - Physical relief from neck and shoulder tension.

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