How to carry out prasarita padottanasana and the benefits it brings

HOW TO CARRY OUT PRASARITA PADOTTANASANA

Let us look in detail at one of the popular poses in Hatha Yoga.

In Sanskrit the word prasarita means “expanded, elongated”, pada means “foot”, ut “intense” and tan“stretch”. It is therefore already described in its name as the elongated intense foot stretch.
This position is much more known with the name of “Wide legged standing forward bend pose”. There are some schools that call it Dandayamana konasana, “the standing angle pose”.

HOW TO CARRY OUT PRASARITA PADOTTANASANA

Standing on the mat toward the long side of the mat with your feet parallel to each other.
Slowly open your legs wide, always keeping your feet parallel to each other. The amplitude of the enlargement of the legs reached will depend on your degree of flexibility and from your height.
Put your hands on your hips, inhale and stretch your back bringing back the shoulders and approaching the scapulae between them, bend forward therefore using your pelvis and not your shoulders.
Exhaling bring forward your bust. Keep your legs stretched and the soles of your feet well rested on the ground. It doesn’t matter how close you get to the ground with the bust, the important thing is to learn to keep your legs stable and tense and the back straight as you bend.
Bend till you touch the top part of the head on the ground only if it comes natural to you, do not push too much.
At this point can breathe in a relaxed and calm manner and keep the pose till you can comfortably
To exit from the position, begin by relaxing gently your arms and inhaling bring them to your hips, then slowly raise your back. Exhale and put your feet together.

BENEFITS OF PRASARITA PADOTTANASANA

After you learning how to carry out prasarita padottanasana let us also understand all the benefits it brings.

Here are the benefits of prasarita padottanasana:

Lengthens the spine and stretches the muscles and tendons in the rear parts of the back and legs.
Teaches to lean forward in a conscious way.
Teaches to bend in a correct manner preventing disturbances to the back
Relaxes the neck muscles.
Relaxes the muscles of the inner thighs and contributes to widen the hips.
It facilitates the digestion massaging the abdomen
Reduces stress and confers calmness and tranquillity being a combination between a slight inversion (head and heart are below the hips) and a forward fold.

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