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Prasarita Padottanasana

प्रसारिता पदोत्तनासन / Wide-Legged Forward Bend

September 27, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Prasārita (प्रसारित) meaning spread out or extended, Pada (पाद) meaning foot, Uttan (उत्तान) meaning extended and asana (आसन) meaning posture or seat.

Benefits
  • Activates the energy point.
  • Reduces lower back pain.
  • Stretches back of the legs and inner groins.
  • Improves posture and muscle flexibility.
  • Lengthens the spine.
  • Stretches the hamstrings.
  • Relieves stomach pain by neutralizing acidity.
  • Relieves digestive disorders.
  • Tones abdominal organs.
  • Helps in treating insomnia and diabetes
  • Helps in managing weight.
  • Helps to ease stress and promote mental well-being.
Steps to perform the Asana: Prasarita Padottanasana
  • Stand erect with your feet 3-4 feet apart, balanced and firmly grounded.
  • Inhale, expand your heart and lungs, lengthen the spine, and stretch your arms overhead.
  • Exhale, bend forward from the hip joints, keeping the spine straight.
  • Gently bend down and begin to fold forward at the hips. Gently move your hands onto the floor touching your toes.
  • Keep taking gentle deep breaths.
  • Lifting the hips, bend further down as you breathe out to bring the head toward the floor in between the hands.
  • Separate the thighs. If you are stable, you can separate your feet further apart, maintaining balance and firmness.
  • Remain in this position for a few seconds inhaling and exhaling.
  • To come out of the pose press into your feet, engaging your leg muscles, and inhale as you slowly lift the upper body.
  • Exhale completely and relax.
Common Misalignments / (Mistakes)
  • Rushing to touch the floor.
  • Too much weight on the legs.
  • Elbows not over wrists.
  • Weight not placed evenly over inner and outer soles thus straining your knees and ankles.
Contraindication / Cautions
  • Avoid deep stretching if suffering from lower back pain.
  • Avoid if you are suffering from ankle, leg, back, or groin Injury.
  • Avoid if suffering from arthritis or fibromyalgia.
  • Avoid if suffering from a herniated disc.
  • Avoid if suffering from high or low blood pressure.
  • Avoid if suffering from sinus congestion.
  • Avoid if you are suffering from migraine.
  • Avoid if you are suffering from Glaucoma or a detached retina.
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