How to do Prasarita Padottanasana (Wide-Legged Forward Bend ) and It’s benefits

Prasarita Padottanasana is not an easy pose for beginners. Try it slowly in the beginning. Stand straight in Tadasana and place your hands on your waist. Jump and make a gap of at least 2 to 3 feet between both legs.

Keep the heels away from each other and stretch your body up in tadasana.

Now slowly through the upper part of the body at the backstretch. Now your midsection and chest start getting down parallel to the floor.

Keep your legs completely stretched. Place your palms between your hands and stretch your arms. Again raise your chest up and start bending your elbows towards your body. Your hands, head, and legs should be in one line.

Keep yourself in this position for 20 to 30 seconds with normal breathing pressure and try to pressure palms firmly on the floor.

Now start coming back in normal position, raising your head up, raise your left hand and place it on your waist now again raise right hand also and put it on the waist, slowly return in the standing position.  Inhale and bring your both legs together and be relaxed.

Start the asana for 20 seconds in starting and then gradually increase the time limit up to 1 minute.

Take your hands back so that you can sort of creating a 90-degree angle between your upper arm and your lower arm.

If you have a long lower body relative to a short upper body then you know you would have to take your legs quite wide and forward to get your head down

Try to drop down the weight of your head towards the floor and lengthening the whole of the spine.

Start taking your feet as wide as you can comfortable. Don’t feel any strain.

Place your palms on your joint or hips and inhale as you lengthen your spine.

Exhale and band forward and place your palms on the floor with your fingers open and press your palms on the floor.

Move your feet apart a little so that it can help to open those hip joints again. Try to push your head towards the floor.

Try to deepen your pose so inhale and again exhale and go down moving your feet apart and open your hips but take care, you don’t slip.

Prasarita Padottanasana Meaning

Prasarita” — meaning “spread” or “expanded”

Pada” — meaning “foot” or “leg”

Ut” — meaning “intense”

Tan” — meaning “to stretch”

Asana” — meaning “pose”

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Prasarita Padottanasana (Wide-Legged Forward Bend)Benefits

  • While doing asana blood circulation increases in the upper part and helps to relieve anxiety, stress, and mental depression.
  • Making the gap between both legs, open the hips
  • Blood flow increases in back area which helps to get relief from mild backaches
  • Blood circulation increases in neck and shoulder area and it helps to relief from neck and shoulder tension.
  • This asana helps in improving digestion system.
  • It is a great pose for anxiety
  • It removes the stiffness from hamstring muscles.
  • This asana stretches inner thighs.
  • This asana stretches stiff anthem.
  • This asana helps improving concentration, because fresh blood flows in the brain.
  • This asana strengthen memory power.
  • This asana is beneficial in headache and get relief from mild depression.
  • It tones the abdominal organs and calms the brain.
  • It stretches inner back and legs and strengthens the inner body.
  • This asana reduces obesity.
  • It is very helpful in constipation.
  • Doing this easy will make your hips  flexible
  •  The strength of your feet will be formed. Here simple one acts like a semi inversion.
  • As your body is half downside, it gives your eyes the right amount of blood circulation to your skull and your face.
  • This asana keeps the face clean. No stains on the face, get rid of stains, pimples.
  • Get rid of hair fall. At the same time, it also relaxes our heart.
  • This asana lengthens our spine
  • It Improves our back posture. Rest provides your heart as well.

Prasarita Padottanasana Variations

Wide-legged forward bend posture does not only stretch your spine but also a nice stretching and hip opener.

It is an excellent proprietary posture for those who try for headstand because it has about same benefits as headstand.

First Variation of Prasarita  Padotanasana

Stand in tadasana and make a distance of 3 to 4 feet in both legs and make them parallel to each other. Make heel to heel alignment, don’t press your inner or out ends of the feet to the ground.

Place your hands on hip joints and now inhale and look up lengthening. Maintaining the length, just exhale and bend forward from your hips. Place your palm on the floor in line between your feet.

Now with the inhalation, lift your head a little up and try to make your spine arc as possible. Walk your hands forward if your legs are tight so that your wrist joint is below the level of shoulders.

And try to make your spine concave in this position. Again put your hands back in line with legs and exhale and bend your elbows, reach your crown to the floor in between your hands.

Try to lengthen through your spine.

Here you make sure your both the legs, hands and crown are in the same line.

Don’t bring your body weight directly on to the head just keep body weight on your legs to make a good balance.

After 3 to 5 breaths, release you’re both the hands, place at your hip joints beside your waist. Come up with an inhalation.

Come back to upright position.

Second Variation of Prasarita  Padotanasana

Keep the hands on your waist and inhale as you look up lengthening the body upright. Fold forward with exhaling from your hips. Go deep stretching your body towards the floor, placing the crown on the floor in line with your legs. In the second variation, you don’t have to place your hands down.

This is a little difficult as your hand is not taking the body weight and just place them beside the waste. After 3 to 5 breathe, inhale, and come back to the same order.

Third Variation of Prasarita  Padotanasana

In this variation, lock your fingers behind make your elbow straight and now with an inhalation look up to lengthen your torso.

Fold forward from your hips with an exhalation and try to reach your crown on the ground in line with your legs and try to reach your hands all way to the ground. Don’t stress if don’t feel comfortable yourself.

Come back in the center and same position with the inhalation.

Forth Variation of Prasarita  Padotanasana

Place the hands beside the waist, inhale and look up, lengthen your torso upright.

Fold forward from your hips. Try to catch and hold of your big toe with the help of index finger and middle finger. Fold forward with exhaling and try to reach your crown up to the floor in line your both the feet.

After maintaining this posture for 3 to 5 breath, raise your head in the same order with inhaling. Place your hands beside the waist and come back to the upright position, release your hands with exhaling.

Precautions

  • The person, who is suffering with high Blood Pressure, should avoid this asana.
  • Never do this asana in back pain or knee pain.
  • People who have chronic injury in legs, back or shoulder should avoid this asana.

Prasarita Padottanasana

Prasarita Padottanasana(Wide Legged Forward Bend)– With Simple Process

Stand straight in Tadasana and place your hands on your waist. Jump and make a gap of at least 2 to 3 feet between both legs.

Keep the heels away from each other and stretch your body up in tadasana.

Now slowly through the upper part of the body at the backstretch. Now your midsection and chest start getting down parallel to the floor.

Keep your legs completely stretched. Place your palms between your hands and stretch your arms. Again raise your chest up and start bending your elbows towards your body. Your hands, head, and legs should be in one line.

Keep yourself in this position for 20 to 30 seconds with normal breathing pressure and try to pressure palms firmly on the floor.

Now start coming back in normal position, raising your head up, raise your left hand and place it on your waist now again raise right hand also and put it on the waist, slowly return in the standing position.  Inhale and bring your both legs together and be relaxed.

Start the asana for 20 seconds in starting and then gradually increase the time limit up to 1 minute.

Take your hands back so that you can sort of create a 90 degree angle between your upper arm and your lower arm.

If you have a long lower body relative to a short upper body then you know you would have to take your legs quite wide and forward to get your head down

Try to drop down the weight of your head towards the floor and lengthening the whole of the spine.

Start taking your feet as wide as you can comfortable. Don’t feel any strain.

Place your palms on your joint or hips and inhale as you lengthen your spine.

Exhale and band forward and place your palms on the floor with your fingers open and press your palms on the floor.

Move your feet apart a little so that it can help to open those hip joints again. Try to push your head towards the floor.

Try to deepen your pose so inhale and again exhale and go down moving your feet apart and open your hips but take care, you don’t slip.