Prasarita Padottanasana - Wide-legged Forward Bend Prasarita Padottanasana, or Wide-Leg Forward Bend, is one of the fundamental poses in yoga. It is considered one of the six basic asanas and is taught to beginners in one of their first classes . The original name, Prasarita Padottanasana, combines terms like "leg," "spread," and "intense stretch," which aptly characterizes this special forward bend. Below, you'll learn how to perform this asana correctly and what benefits are associated with it in traditional yoga.
Mastering Prasarita Padottanasana properly
As with many yoga exercises, achieving the wide-legged forward bend is achieved through a set sequence of movements. As a basic position, assume the so-called mountain pose and place your legs 120 to 140 cm apart, depending on your height. The distance between your forward-facing feet should be twice shoulder-width apart. On your next exhalation, place your hands on the floor in front of you. On your next inhalation, straighten your back and lift your chin away from your chest.
Finally, on your next exhalation, lower your head to the floor and remain calmly in this position. It's important that your hands and feet are securely positioned during this final step, placing the crown of your head on the floor. The ball of your thumb, index finger, and the soles of your feet are grounded as best as possible, and the middle fingers of both hands point forward. Maintaining the position in Prasarita Padottanasana creates a strong stretch in the spine, which is particularly difficult for beginners. As with all asanas, maintain calm and even breathing throughout the entire movement in Prasarita Padottanasana.
Meaning and effect of yoga practice
As a basic exercise, Prasarita Padottanasana is attributed a number of positive properties. It allows for the training and strengthening of muscles and joints throughout the lower body, from the feet and legs to the lower back muscles. Together with the other basic asanas, it is said to promote physical mobility and general energy flow. Prasarita Padottanasana, in particular, is associated with additional effects and benefits, the most important of which include:
- Stretching the pelvic area
- Improved blood circulation in the torso and internal organs
- greater mobility in the lumbar spine
- Strengthening or improving digestive power
- Compensation of pelvic problems after sitting for too long
Get to know special features and tools
For beginners to yoga, it's recommended to hold the forward bend position for one minute. Advanced practitioners should gradually extend the time frame to a maximum of five minutes. It's important to maintain focus on your body at all times. If you lose focus prematurely, deliberately release the position you've assumed!
Beginners with back problems, in particular, may struggle to reach the full pose. Here, the body needs to be gradually prepared for Prasarita Padottanasana, for which cork or foam blocks are useful. In extreme cases, these are used to raise the surface area and make it easier to reach the floor with the hands. A more common problem is the crown of the skull resting on the floor, and this aid can also be used for this purpose.
Newcomers to yoga often find it difficult to develop awareness of their back or spine. If you're struggling with this in Prasarita Padottanasana and the pose seems too difficult, you can initially use a chair as a prop for the stretch. Once you've mastered Prasarita Padottanasana, you can also use it as a substitute for other yoga poses. Many practitioners use it instead of Sirsasana when they don't want to do a headstand.
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