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Monday, July 15, 2024

Huge-Legged Ahead Bend (Prasarita Padottanasana): How one can Do, Variations, & Advantages


wide-legged forward bend
Picture Supply: Shutterstock

Huge-Legged Ahead Bend is a beginner-level ahead bending pose, that provides a tremendous growth to the torso with a deep stretch in hips and hamstrings.

In Sanskrit, it is named Prasarita Padottanasana, the which means of which could be damaged down as comply with:

  • Prasarita – unfold or expanded
  • Pada – foot or leg
  • Ut – intense
  • Tan – to stretch
  • Asana – pose

Thus it actually interprets to “Toes Unfold Intense Stretch Pose“.

After a prolonged sequence of standing pose or after jogging, strolling or biking, the train could really feel profound and calming. It’s a helpful preparatory posture for full inversion postures comparable to headstand, shoulder stand, and handstand, amongst many others.

Strengthening the leg muscle groups is simply one of many many advantages this pose brings. It additionally stretches the hamstrings, hips, calves, knees and decrease again, which is vital for sustaining flexibility and elasticity.

It’s additionally a pose to strengthen your core, as it’s essential tighten these muscle groups to take care of the bend and steadiness of your physique.

The perfect factor about this pose is that with its 3 further variations, it’s versatile and could be carried out by all exercisers.

It is going to be fascinating to know that this pose shouldn’t be among the many conventional hatha yoga poses. It was launched within the Iyengar faculty of yoga and was additional included in Ashtanga, vinyasa, and energy yoga as a transition pose.

Allow us to take a look at this excellent pose intimately.

Follow Information for Huge-Legged Ahead Bend

Preparatory Poses

Steps to Carry out Huge-Legged Ahead Bend

wide-legged forward bend instructions
Picture Supply: Shutterstock
  • Stand tall and straight on the ground in Tadasana (Mountain Pose) along with your arms in your waist
  • Unfold out your ft about 3-4 ft aside. Preserve your ft parallel to one another and unfold the load evenly on all corners of the ft.
  • To align your ft’s edges with the perimeters of your mat, flip your toes barely inward and your heels barely outward.
  • Lengthen your physique by extending upward by way of the top’s crown.
  • Gently bend out of your hips as a substitute of arching your decrease again.
  • Place your arms under your shoulders on the ground or blocks whereas sustaining an extended again and an open chest. The palms needs to be in keeping with the ft, fingertips pointing forwards.
  • To boost the hips towards the ceiling, press into the ft and lengthen the legs.
  • As you exhale, stretch your torso extra inward, bringing your abdomen in nearer and tightening your belly muscle groups.
  • The crown of the top and palms needs to be resting on the ground. Preserve the weight of the physique in your legs, not within the crown on the top.
  • Maintain this place for a minimal of 10-15 seconds.
  • To launch the asana, first, increase the top off the ground after which gently raise your torso. Slowly deliver your ft collectively, and are available again to Tadasana.

Newbie’s Ideas

  • The gap between your legs will depend on your top and stability. Experiment with totally different variations of the space to seek out the perfect place. Don’t unfold your legs too far aside as you is probably not secure within the place.
  • Lengthening your torso is rather more essential than inserting the top on the ground. The second you are feeling your again curving, it’s best to cease bending additional.
  • Bend your knees to the diploma essential to get reduction in case your low again or the backs of your legs are tight.
  • In case your hips or decrease again is stiff and tight, you’ll be able to bend your physique midway such that your torso turns into parallel to the bottom.
  • If you’re a newbie, you may really feel tough to position your head on the ground, so, you’ll be able to put a yoga block, a stack of folded blankets, or a cushion to relaxation the crown of the top.
  • Yoga blocks and blanket stacks can be used to position your arms on them.
  • Ensure that your shoulder blades are pulling collectively and down your again as a result of this pose tends to trigger shoulders to drop.
  • Ensure that your head, palms, and ft are in line after bending.

Precautions and Contraindications

  • Bend the torso from the hips, not from the waist.
  • Carry out this pose on an empty abdomen because it considerably places strain on the stomach. In case you already had a meal, look forward to at the very least 3-4 hours earlier than performing this pose.
  • Don’t press your head on the ground. Merely relaxation it on the ground.
  • When you have a current damage, or sprain or have undergone surgical procedure in your hips, thighs, again, neck, ankles, wrists, or knees, don’t carry out this pose.
  • Keep away from performing this inversion pose when you have blood strain issues, vertigo, migraines, and/or complications.
  • Individuals who have fibromyalgia or arthritis within the decrease physique shouldn’t carry out this pose or proceed with excessive warning.
  • Due to the deep extension of the backbone, individuals with spinal situations together with herniated disks, superior cervical- and lumbar-spondylosis, scoliosis, and kyphosis ought to keep away from this pose.
  • It is very important keep away from such extreme inversions when you have coronary heart illness or have had coronary heart surgical procedure.
  • Girls in the superior levels of being pregnant should keep away from this pose.

Variations of Huge-Legged Ahead Bend(Prasarita Padottanasana)

There are three variations of wide-legged ahead bend, that are largely the hand positions. The above-mentioned steps are for Prasarita Padottanasana A.

These variations are considerably extra intense than the unique as they enhance the stretch.

Prasarita Padottanasana B

Variations of Wide-Legged Forward Bend B(Prasarita Padottanasana B)
Picture Supply: Shutterstock

After getting come into Prasarita Padottanasana A, raise your arms off the ground and place them in your waist. Rotate your shoulder outwards whereas inserting the arms such that your elbows needs to be pointed to the entrance or similar course as your toes.

You too can use a strap in case you’ll be able to deliver your arms to the waist due to tight shoulders.

This variation provides further stretch to your shoulders and additional opens the chest.

Prasarita Padottanasana C

Variations of Wide-Legged Forward Bend C(Prasarita Padottanasana C)
Picture Supply: Shutterstock

After coming to the ultimate pose of Prasarita Padottanasana A, raise your arms off the bottom and rotate your shoulder to deliver your arms to the again. Interlock your fingers and level them in the identical course as your toes.

Strive bringing the arms in direction of the bottom in case your shoulder, higher again, and chest enable. you can too attempt to take them in direction of your hips or else you’ll be able to hold them raised.

This variation intensifies the stretch in your shoulders and higher again whereas increasing the chest. The arm placement – in direction of the bottom or hips – will goal the higher arm muscle groups.

Prasarita Padottanasana D

Variations of Wide-Legged Forward Bend D(Prasarita Padottanasana D)
Picture Supply: Shutterstock

After moving into Prasarita Padottanasana A, transfer your palms to seize the massive toes. Maintain the massive toe with the primary two fingers and thumb. 

Preserve your arms in the identical place as the unique pose, simply enhance the space between them to carry the toes. hold the elbows stacked on the wrists.

This variation will add further stretch to your shoulders, higher again, higher arms, and chest.

Observe-Up Poses

Advantages of Huge-Legged Ahead Bend

Prasarita Padottanasana combines the benefits of each ahead folds and inversions. Your flexibility can speedily and considerably develop on this pose. The nervous system is calmed and soothed, and it helps the physique and thoughts be prepared for tougher yoga positions and reflection.

Beneath are a few of its advantages:

  • Opens the hips and stretches the decrease again muscle groups.
  • Eliminates stress and stiffness within the hips and tones the muscle groups of the decrease again.
  • Acts to elongate the backbone and enhance its flexibility and vary of movement.
  • Tones and massages the muscle groups of the trunk and belly organs, contributing to higher digestion and metabolism.
  • Will increase elasticity, power and mobility of the hips, hamstrings and quads because the legs are stretched extensive.
  • Tones and strengthens the calf and ankle muscle groups and improves their flexibility.
  • Improves blood circulation to the top by way of the inversion.
  • Eliminates stress, stiffness and rigidity within the neck and shoulders.
  • Improves the circulation of prana, which reduces.
  • Promotes focus and focus, as it’s essential be certain that your physique is properly balanced and stabilized.
  • Relaxes the nervous system and provides a deep sense of leisure and success.
  • Relieves melancholy, anger and nervousness within the physique as a result of improved blood circulation to the mind.



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