Wide-Legged Standing Forward Bend pose (Prasarita Padottanasana): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Need to Know Prior to Performing Prasarita Padottanasana?

The pose should be performed on an empty stomach in the morning.

– Even if practiced in the evening or at any other time of day, the stomach, bladder, and bowel should be empty.

– If it is practiced at any other time of day outside the early morning, the practitioner should consume food 4 to 6 hours prior to practice. This will ensure that the stomach is empty by the time the individual assumes the posture, and the energy obtained from the food will aid in performing the pose with ease.

Preparatory Poses 

• Uttanasana (Standing Forward Bend)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Yogasana Level – Beginner
• Yogasana Style – Standing
• Forward-Bend, Stretch, Inversion
• Yogasana Reps – after 1 minute.
• Yogasana Strengthens – Leg muscles 
• Yogasana Stretches – Hamstrings and thighs, Hips and pelvis, Calves and knees, Low back and core 

Effect on Tri Dosha by Prasarita Padottasana.

Balance the pitta and kapha doshas.

How to Perform the Wide-Legged Standing Forward Bend Asana?

1. From Tadasana, place the feet as close to parallel as is comfortable. You seek solidity and a sense of anchoring.
2. Raise your inner arches by pulling your inner ankles upwards. Press the outer edges and great toes of your feet firmly onto the floor. Pull your thighs up to engage them. Position the hands on the hips.
3. As you inhale, lengthen your spine and expand your chest.
4. As you exhale, fold forward from the hips while keeping your back long and chest open. Place your hands beneath your shoulders on the floor or on blocks as you squat halfway down with a straight back. Take a couple of deep breaths.
5. If you believe you can go further without rounding your back, walk your hands back as you fold further from the hips, maintaining your hands under your elbows, elbows pointing back, forearms perpendicular to the floor, and upper arms parallel to the floor. In the complete forward bend, lower your head. If it is possible, place the crown of your head on the floor with a long neck.
6. Hold this position for anywhere between five and ten breaths. To release this pose, walk your hands forward under your shoulders as you exhale, maintaining a long spine and straight arms. As you exhale, place your hands on your hips, and as you inhale, straighten your back. Bring your feet back into Mountain stance by retracing your steps.

Benefits Of Wide-Legged Standing Forward Bend Yoga Posture/Asana?

• Stretches the back and the inner thighs.
• Widen the hips
• Extends the back, shoulders, and chest.
• Relaxes the mind.
• Reduces stress in the upper back.
• This asana stretches the lower back muscles and opens the hips.
• It relieves stress and stiffness in the hips and tones the muscles of the lower back.
• It tones and massages the organs and core muscles, hence enhancing their functions. This facilitates improved digestion and metabolism.
• The Wide-Legged Forward Bend places a substantial amount of stress on the hamstrings and quadriceps by stretching the legs.
• Thus, it promotes the mobility of these areas and improves the thigh’s overall strength and flexibility.
• It strengthens the calf and ankle muscles and increases their flexibility.
• As this asana increases blood flow to the head, it nourishes the brain and relaxes the brain’s muscles.
• Additionally, it relieves tension in the neck and shoulders.
• Prasarita Padottanasana increases prana circulation to the body and brain.
• Therefore, it improves brain and body functions. Additionally, it eliminates weariness and provides vitality to the body.
• Mooladhara/Root Chakra, Swadhisthana/Sacral Chakra, and Manipura/Solar Plexus Chakra are claimed to be stimulated by this asana. This stimulation boosts self-esteem, self-confidence, and willpower, among other attributes.
• Wide-Legged Forward Bend induces feelings of happiness and contentment.
• It calms the neurological system and induces a profound sensation of accomplishment and relaxation.
• Additionally, it eliminates sadness, rage, and anxiety from the body.

Contraindications And Cautionary Notes Regarding Wide-Legged Standing Forward Bend Pose/Asana?

• Avoid overstretching your body.
• Stretch it to the extent that your body allows.
• The torso should be bent from the hips, not the waist.
• This pose should be performed on an empty stomach. If you have recently eaten, you must wait at least four hours before executing this asana.
• Avoid pressing your head against the floor. Simply place it on the ground.
• Do not execute this asana if you have a recent or severe injury to your hips, thighs, back, or knees.
• As there is considerable pressure on the head, avoid this asana if you have high blood pressure or headaches.
• Individuals with knee or hip fibromyalgia or arthritis should not execute this asana.
• Women in the early stages of pregnancy should avoid this pose.

What Is the Science Behind the Wide-Legged Standing Forward Bend Asana?

Prasarita Padottanasana Head On Block offers a relaxing and grounding effect and brings awareness to the engaged muscles and body-breath connection. Although included in inversion yoga positions, this modification can aid persons with high blood pressure by supporting the head.

Beginners Tips For Wide-Legged Standing Forward Bend Posture/Asana?

• The more expansive your posture, the simpler it is to bend forward. However, if it is excessively broad, you may feel insecure and begin to lean forward. If you experience tightness in your lower back or the back of your legs, bend your knees as far as necessary to get relief.
• If your hands cannot reach the mat, place them on blocks.
• Remember the following information when performing this pose:
• Maintain your leg strength and engagement.
• Avoid locking your knees.
• Raise and separate the sit bones.
• Maintain a gentle expression and glance.
• Prioritize lengthening the front of your torso rather than concentrating just on lowering your head and hands. As you fold forward, bend your knees or lay your hands on blocks to maintain this length.
• Fold from the hips, rather than the waist. To learn this action, place your hands directly on your front hip bones and apply pressure. Then pivot forward from there. Lengthen your torso.
• Exit the position with a flat back. This will assist in enhancing back muscular strength.
• Strive for ankle, knee, and hip alignment. It is typical to lean back and place excessive weight on the heels.

Advanced Changes in Pose

• Prasarita Padottanasana B: From the standing position in step 1, keep both hands on the hips and point the elbows directly behind the body. Come then into the fold.
• From a standing position, reach your arms behind your body and interlace your fingers in Prasarita Padottanasana C. Join the group and raise your knuckles upward. Students with greater proficiency may bring their knuckles completely overhead to rest on the floor.
• From a standing position, stretch your arms behind your body and clasp your elbows in Prasarita Padottanasana C. Come then into the fold.
• Prasarita Padottanasana D: Come into Prasarita Padottanasana A. Then, extend your arms to the side and clasp your big toes between your index and middle fingers and your thumbs. With your arms extended to the side, your elbows should be bent over your wrists.

Related Yoga Poses/Asanas –

Counter Poses 

• Tadasana (Mountain Pose)
• Utkatasana (Chair Pose)
• Garudasana (Eagle Pose)
• Baddha Konasana (Bound Angle Pose)
• Balasana (Child’s Pose)

Reference:-

• https://www.yogajournal.com/poses/wide-legged-forward-bend/
• https://www.everydayyoga.com/blogs/guides/how-to-do-wide-legged-standing-forward-fold-in-yoga
• https://www.fitsri.com/poses/wide-legged-forward-bend
• https://www.tummee.com/yoga-poses/wide-legged-forward-bend-pose