Wide Legged Forward Bend – Prasarita Padottanasana
Benefits
Strengthens and stretches legs and spine
Tones abs
Can relieve a mild backache
Contradictions and Cautions
If you have lower back problems do not attempt the full forward bend.
Tips, Observations, and Pointers
Maintain the feeling of stretching and giving length to the back and the chest at all times. Recollect yourself when your back sinks down the chest or your breathing becomes heavy.
Don’t pull at your feet with force, move into the pose naturally so your body does not stiffen up.
Modifications
If you cannot bring your head to the floor, use a padded block or a blanket on the ground to place your head on.
To slightly alter and deepen this pose, take the outsides of your feet in your hands and slightly pull at them. Stretch the front part of your body even further.
You can widen the stance to make it a bit easier.
Similar Poses
The Mechanics of the Pose
- Begin in Mountain Pose.
- Take a big step to the side with one foot. Feet are about four feet apart. Turn your heels slightly outward.
- Bend forward fit a flat back and and place your hands right under your shoulders, on the ground. Make sure your upper body is halfway parallel to the floor.
- Push your pelvis upward and bring your head down between your knees, as you bend your elbows.
- Stretching your neck towards the floor and try to touch your head to the floor.
- Stay for 30 seconds to 1 minute. To release, lengthen your front torso, inhale, rest your hands on your hips, and bring your torso up.
- Return to Mountain Pose.
