Prasarita Padottanasana (Wide-Legged Forward Bend) is the asana, which not only increases the blood circulation in your abdominal, thighs and hamstring region but also rejuvenates Mooladhara, Swadhistana, Manipura Chakras.
What is the meaning of Prasarita Padottanasana?
The pose name comes from the Sanskrit words “prasarita” meaning stretched out, “pada” meaning foot, “uttana” meaning intense stretch and asana meaning posture. Prasarita padottanasana is commonly referred to as wide-legged forward bend in English.
Steps with breathing:
Stand in taadasana
Step or slightly stretch your legs apart 4-5 feet.
Hands on waist, lengthen your spine and press the outer edges of your feet and ball of the big toes firmly into the floor. Inhale; lift your chest, making the front torso slightly longer.
As you Exhale, maintaining the length of the torso, lean the torso forward from the hip joints.
Once the torso becomes parallel to the mat bring your hands in line with the shoulders on the floor and keep the torso lengthened.
Inhale and raise the head up creating a concave curve in the spine
Exhale and walk your fingertips between your feet, bend the elbows and lower your torso and head into a full forward bend. Or rest the crown of the head on the floor.
Stay in this pose for 30 seconds to 1 minute in normal breath.
Inhale, raise the head from the floor and straighten the elbows. Keeping the torso straight exhale and stand as in position 2.
Slowly bring the legs together and relax in shithila tadasana.
Adjustments: After widening the feet, both the toes should be pointing forward. Make sure your inner feet are parallel to each other. While bending forward lean from waist not from upper back. While inhaling try to make the back concave. Once the torso is parallel, place the palms in line with the shoulder. In the final posture, elbows are bent and pressing the palms on the floor between the feet.
Variations:
Elbows on the ground.
Catch hold of the big toes.
Interlacing the fingers behind the back.
Benefits:
Reduces excess fat in the legs, upper back and waist region.
Intense stretches for the hamstrings and abductor muscles.
It tones the abdominal organs.
Mooladhara, Swadhistana, Manipura Chakras are enhanced.
Contraindications:
People with acute back pain, high blood pressure, vertigo and cervical spondylosis should avoid this pose.