Prasarita Padottanasana (called Wide Legged Forward Bend in English) is a basic standing posture.
Prasarita = Spread/Expanded
Pada = Foot
Ut = Intense
Wednesday, April 13, 2011
How To
Start in Tadasana, jump legs apart 3-4 ft. Place hands on hips, make sure feet in line (parallel to each other), and press them firmly into the mat. Lift quads. Inhale and lengthen chest + back, then exhale and lean the torso forward so it’s parallel to the floor. Press hands into the mat directly below shoulders keeping arms fully extended. Use quads and inhale to lengthen torso, then walk hands between feet. Exhale; bend elbows, and lower torso into a forward bend. If possible, place crown of head on the mat. Hands are active pressing into the floor with fingers pointing forward and forearms perpendicular to the floor. Move shoulders down away from the ears.
To come out of the pose exhale and lengthen torso, then inhale (placing hands on hips) and root down in legs and tailbone to come up. Jump back to Tadasana.
Benefits
Prasarita padottanasana helps with headaches, fatigue, stomachache, backache, and mild depression. It also strengthens inner and back legs + spine, tones abdominals, reduces blood pressure, and calms the brain.
Awareness
I actually have a really hard time getting to and holding the alignment for this asana. My hamstrings don't really want to let me fold all the way forward, so it really hurts and stretches when I try to.
References
Yoga Journal
❀ http://www.yogajournal.com/poses/693
❀ http://www.yogajournal.com/basics/892
Yandara Yoga Institute
❀ http://www.yandara.com/resources/poses/prasarita-padottanasana.htm
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