Padottanasana A

Prasarita padottanasana ii is a more challenging variation. Perform step 1 of the main description above.

Prasarita Padottanasana Stretches And Strengthens The Hamstrings

Strengthens your feet ankles and legs.

Padottanasana a. Prasarita padottanasana is a standing forward bend posture done with the feet apart. To enter the pose stand in tadasana the feet stand apart maintaining a distance of about four feet. Known for its revitalizing effect this forward bend is also a version of semi inverted pose and helps to make the life of the practitioner simpler and smoother.

Prasarita padottanasana b. All the way up. Prasarita is a sanskrit term meaning wide stance and refers to prasarita padottanasana which is one of the forward bend yoga poses.

Prasarita padottanasana is a half inverted yoga pose that boosts confidence and reduces depression. Use one or more of the following postures to build a sequence. When you practice this asana you will feel your body heal and expand especially after you have done exercises like cycling walking and running.

The name is derived from the sanskrit prasarita meaning extended pada meaning foot utta meaning intense and asana meaning pose. Of the many benefits that come with the practice of prasarita padottanasana one main advantage is the strengthening of the leg muscles this happens because in prasarita padottanasana the feet are extended and spread wide apart thus creating an intense stretch for the leg muscles. To enter this asana step the legs about two to three feet apart.

Feet should stay parallel with the toes turned slightly inward. Let s take a look at what this can look like in prasarita padottanasana or wide legged forward bend. A wrap the middle and index finger around the big toe b scoop the fingers under the outside edges of the feet c hold on to the ankles with the hands d place the hands on the hips e bring the hands in reverse anjali mudra behind the back.

Bend forward till place top of the head on the floor as in b or halfway down as in b1. Maintaining both hands on your hips. Bend forward and place the palms on the floor between the legs and to the front.

This pose is also a mild inversion as it lowers your head and heart below your hips. There are multiple variations on the placement of the hands. The combination of the inverted shape and the forward fold tends to bring a wonderful feeling of calmness.

And builds awareness of how to protect your lower back. Maintain the neck in line with the body. Stay here for 5 long deep breaths.

When you do prasarita padottanasana mindfully it stretches your hamstrings calves and hips. Then bring your hands into anjali mudra salutation seal but behind your back a hand position technically known as prstanjali mudra prsta pronounced prish ta meaning the back or rear of anything. Prasarita padottanasana also known as wide legged forward bend is an asana.

The series of prasarita padottanasana comes in four variations a b c and d and all four variations are designed to stretch and strengthen the body. In this first picture i am hinging from the hips and being fairly flexible i can place my head on the floor with my back mostly straight there is just some slight rounding at the end of the pose. Ashtanga yoga table of contents.

Prasarita Padottanasana A B C D These Poses Are Always