Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Prasarita Padottanasana
- The Prasarita Padottanasana is commonly used today in different parts of the world as an exercise. It is also known as the wide stance forward bend or the intense leg stretch pose. This asana is one that is done while you are standing on a flat surface.
- You would be able to find at least 4 different variations of the Prasarita Padottanasana with yoga gurus and instructors. However, we provide you with the basic steps to this asana for beginners and intermediate practitioners of yoga asanas.
- If done in the right manner you can attain many benefits that come along with this asana. The final pose might not be as difficult to master as some of the other yoga asanas. However, experts advise precaution as it is possible to injure yourself if not done right.
How To Do The Prasarita Padottanasana?
- There are a few preparatory poses that you can follow as a beginner to get this asana right. Follow-up asanas can also be practiced to attain the maximum benefits of going into the Prasarita Padottanasana.
- Ideally, you might want to use a yoga mat for this asana if you are trying to practice it on a slippery or semi-slippery surface. This can be alternated by a folded fabric or a blanket in accordance to the personal comfort of the person. The steps to follow are:
- You can choose to begin with getting into the Tadasana. This asana is considered the base for many asanas and Prasarita Padottanasana is one among them. You can use Tadasana as a preparatory pose for this asana.
- Now, you would have to spread your legs apart from the preparatory Tadasana pose. Ideally your feet should be anywhere between 4.5 – 5 feet apart from the other.
- Your feet should be facing forward and this can be achieved by turning your toes towards the inside of the spread. You may also move your heels a little towards the outside to achieve this with ease.
- Both the legs of yours should be steady and strong while in this position. This can be done by tightening and lifting of your kneecaps steadily. In this position your hands can be on your hips which would allow you to steady yourself.
- With this pose you would be in an erect position from which you should move halfway down. Essentially, your upper part of the body from your torso should move down in a forward bend pose.
- By keeping your finger tips forward you can move your hands from your hips and now keep them on the yoga mat or on the floor. Ideally, your palms should be completely in alignment with the floor or ground or the yoga mat you are on.
- Your back should be kept in a concave position while you are stretching the sternum forward. While you are doing this, you should ideally be inhaling too. It would make the stretch easier when you are inhaling.
- You can try to lengthen your spine towards the floor and you can try to achieve this by bending your elbow slightly while your palms are still facing the ground.
- Now you can choose to release your head in such a way that your neck begins to work as an extension of the spine. In this process you can move your head downward and try to rest your forehead on the floor.
- You can hold this position for a few minutes with relative ease. It is suggested you be in this pose for a duration of 2 – 5 minutes depending on your comfort level.
- To release this pose, you can follow steps from 9 – 1 in the backward direction. Ideally, you should not rush into or out of this pose as it might cause dizziness due to the sudden inflow of blood to and from your brain.
- Each of the step should be practiced in a slow and steady manner in order to be stable throughout the pose. Doing the Prasarita Padottanasana on a regular basis would help you master the asana and do it with utmost comfort.
Benefits Of The Prasarita Padottanasana
The Prasarita Padottanasana when practiced regularly has a lot of benefits both to the mind and body like most asanas in yoga asana. We list out the top benefits that you would be able to enjoy when this asana is done right. The common benefits of this asana are as follows:
- The general areas that are stretched with the Prasarita Padottanasana are the glutes, hamstrings, and calves of the person practicing it.
- You would also be able to experience better strength in the areas such as the legs, back muscles, and the spine.
- An increased flexibility would be experienced by the person practicing the Prasarita Padottanasana in the hip joints and adjacent areas.
- The abdominal organs are toned for better digestion over a period of time practicing this asana.
- As far as the brain is concerned it helps people with insomnia, mild depression, and headaches.
- Your general sense of balance and flexibility would also increase by leaps and bounds and your confidence levels would rise too.
Precautions To Be Taken While Doing The Prasarita Padottanasana
You should practice caution with Prasarita Padottanasana as it involves standing, bending, and balancing at the same time. If not practiced with caution this asana can cause injury that you might ideally not want. Some basic precautions are as follows:
- Never practice the Prasarita Padottanasana immediately after a meal. It is ideal if you do this in an empty stomach and in the morning.
- People suffering from injuries to their back, neck, hips, legs, joints, and ankles may keep away from this asana for their own good.
- Anyone who had undergone a surgery in their abdomen or other parts that are stretched should also avoid this asana.
- People who have a history of high blood pressure or migraine should also refrain from practicing this asana.
- It is always a good idea to consider your physical condition before you practice the Prasarita Padottanasana.
- Consulting a doctor, yoga guru, or an instructor is a good idea before you get into any type of physical exercise routine.
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