Wednesday, October 4, 2023

Broad-Legged Ahead Bend (Prasarita Padottanasana): Tips on how to Do, Diversifications, & Advantages


wide-legged forward bend
Symbol Supply: Shutterstock

Broad-Legged Ahead Bend is a beginner-level ahead bending pose, that provides an awesome enlargement to the torso with a deep stretch in hips and hamstrings.

In Sanskrit, it’s referred to as Prasarita Padottanasana, the which means of which will also be damaged down as apply:

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

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

After a long sequence of status pose or after jogging, strolling or biking, the workout would possibly really feel profound and calming. This can be a recommended preparatory posture for complete inversion postures equivalent to headstand, shoulder stand, and handstand, amongst many others.

Strengthening the leg muscular tissues is solely some of the many advantages this pose brings. It additionally stretches the hamstrings, hips, calves, knees and decrease again, which is essential for keeping up flexibility and elasticity.

It’s additionally a pose to improve your core, as you want to tighten those muscular tissues to care for the bend and stability of your frame.

The most efficient factor about this pose is that with its 3 further permutations, it’s flexible and will also be carried out by means of all exercisers.

It’ll be attention-grabbing to understand that this pose isn’t a few of the conventional hatha yoga poses. It was once presented within the Iyengar college of yoga and was once additional included in Ashtanga, vinyasa, and energy yoga as a transition pose.

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

Observe Information for Broad-Legged Ahead Bend

Preparatory Poses

Steps to Carry out Broad-Legged Ahead Bend

wide-legged forward bend instructions
Symbol Supply: Shutterstock
  • Stand tall and directly at the ground in Tadasana (Mountain Pose) along with your fingers to your waist
  • Unfold out your toes about 3-4 toes aside. Stay your toes parallel to one another and unfold the burden calmly on all corners of the toes.
  • To align your toes’s edges with the sides of your mat, flip your ft reasonably inward and your heels reasonably outward.
  • Extend your frame by means of extending upward in the course of the head’s crown.
  • Gently bend out of your hips as a substitute of arching your decrease again.
  • Position your fingers beneath your shoulders at the ground or blocks whilst keeping up a protracted again and an open chest. The hands must be consistent with the toes, fingertips pointing forwards.
  • To boost the hips towards the ceiling, press into the toes and extend the legs.
  • As you exhale, stretch your torso extra inward, bringing your abdomen in nearer and tightening your belly muscular tissues.
  • The crown of the pinnacle and hands must be resting at the ground. Handle the weight of the frame to your legs, no longer within the crown at the head.
  • Cling this place for at least 10-15 seconds.
  • To liberate the asana, first, lift the pinnacle off the ground after which gently raise your torso. Slowly carry your toes in combination, and are available again to Tadasana.

Newbie’s Guidelines

  • The gap between your legs is determined by your peak and steadiness. Experiment with other permutations of the space to search out the best place. Don’t unfold your legs too a long way aside as you will not be solid within the place.
  • Lengthening your torso is a lot more an important than striking the pinnacle at the ground. The instant you are feeling your again curving, you must prevent bending additional.
  • Bend your knees to the stage essential to get aid 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 bend your frame midway such that your torso turns into parallel to the bottom.
  • In case you are a newbie, you may really feel tricky to put your head at the ground, so, you’ll put a yoga block, a stack of folded blankets, or a cushion to relaxation the crown of the pinnacle.
  • Yoga blocks and blanket stacks may also be used to put your fingers on them.
  • Ensure that your shoulder blades are pulling in combination and down your again as a result of this pose has a tendency to reason shoulders to drop.
  • Ensure that your head, hands, and toes are in line after bending.

Precautions and Contraindications

  • Bend the torso from the hips, no longer from the waist.
  • Carry out this pose on an empty abdomen because it considerably places force at the stomach. For those who already had a meal, wait for no less than 3-4 hours sooner than acting this pose.
  • Don’t press your head at the ground. Merely relaxation it at the ground.
  • If in case you have a fresh harm, or sprain or have gone through surgical operation to your hips, thighs, again, neck, ankles, wrists, or knees, don’t carry out this pose.
  • Steer clear of acting this inversion pose you probably have blood force issues, vertigo, migraines, and/or complications.
  • Individuals who have fibromyalgia or arthritis within the decrease frame must no longer carry out this pose or continue with excessive warning.
  • As a result of the deep extension of the backbone, folks with spinal prerequisites together with herniated disks, complicated cervical- and lumbar-spondylosis, scoliosis, and kyphosis must keep away from this pose.
  • You will need to keep away from such over the top inversions you probably have middle illness or have had middle surgical operation.
  • Girls in the complicated levels of being pregnant should keep away from this pose.

Diversifications of Broad-Legged Ahead Bend(Prasarita Padottanasana)

There are 3 permutations of wide-legged ahead bend, which can be most commonly the hand positions. The above-mentioned steps are for Prasarita Padottanasana A.

Those permutations are relatively extra intense than the unique as they build up the stretch.

Prasarita Padottanasana B

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

After getting come into Prasarita Padottanasana A, raise your fingers off the ground and position them to your waist. Rotate your shoulder outwards whilst striking the fingers such that your elbows must be pointed to the entrance or identical course as your ft.

You’ll be able to additionally use a strap in case you’ll carry your fingers to the waist as a result of tight shoulders.

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

Prasarita Padottanasana C

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

After coming to the general pose of Prasarita Padottanasana A, raise your fingers off the bottom and rotate your shoulder to carry your palms to the again. Interlock your hands and level them in the similar course as your ft.

Check out bringing the fingers in opposition to the bottom in case your shoulder, higher again, and chest permit. you’ll additionally attempt to take them in opposition to your hips or else you’ll stay them raised.

This alteration intensifies the stretch for your shoulders and higher again whilst increasing the chest. The arm placement – in opposition to the bottom or hips – will goal the higher arm muscular tissues.

Prasarita Padottanasana D

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

After you have into Prasarita Padottanasana A, transfer your hands to seize the large ft. Cling the large toe with the primary two hands and thumb. 

Stay your palms in the similar place as the unique pose, simply build up the space between them to carry the ft. stay the elbows stacked at the wrists.

This alteration will upload further stretch to your shoulders, higher again, higher palms, and chest.

Observe-Up Poses

Advantages of Broad-Legged Ahead Bend

Prasarita Padottanasana combines some great benefits of each ahead folds and inversions. Your flexibility can speedily and considerably develop on this pose. The worried device is calmed and soothed, and it is helping the frame and thoughts be in a position for tougher yoga positions and mirrored image.

Beneath are a few of its advantages:

  • Opens the hips and stretches the decrease again muscular tissues.
  • Gets rid of rigidity and stiffness within the hips and tones the muscular tissues of the decrease again.
  • Acts to elongate the backbone and reinforce its flexibility and vary of movement.
  • Tones and massages the muscular tissues of the trunk and belly organs, contributing to higher digestion and metabolism.
  • Will increase elasticity, energy and mobility of the hips, hamstrings and quads because the legs are stretched extensive.
  • Tones and strengthens the calf and ankle muscular tissues and improves their flexibility.
  • Improves blood flow to the pinnacle in the course of the inversion.
  • Gets rid of rigidity, stiffness and rigidity within the neck and shoulders.
  • Improves the glide of prana, which reduces.
  • Promotes center of attention and focus, as you want to make certain that your frame is definitely balanced and stabilized.
  • Relaxes the worried device and offers a deep sense of leisure and achievement.
  • Relieves melancholy, anger and nervousness within the frame because of advanced blood glide to the mind.


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