Wide Legged Forward Bend - Prasaritta Padottanasana
About Wide Legged Forward Bend
The wide legged forward bend pose is categorized as a standing yoga forward bend. This asana is a great exercise for effectively reducing stiffness and soreness in the leg, back and neck muscles. So if your work requires you to sit or stand in one place for long periods of time, then the wide legged forward bend posture is an excellent exercise to remedy your tired and tensed muscles. This pose is also a great full body stretch. In order to avoid straining your muscles, it would be best to perform the Downward Facing Dog Pose - Adho Mukha Svanasana , uttanasana or Reclining Bound Angle Pose - Supta Baddha Konasana as preparatory poses before the wide legged forward bend sequence is attempted.
Step By Step Instructions
Choose a serene location to perform the following wide legged forward bend sequence!
- Position yourself in the mountain pose on the yoga mat.
- Keep a distance of about 3.5 to 4 feet between your feet.
- Bend your torso forward until it is parallel to the mat. Extend your arms forward until your hands are splayed out on the mat, in line with your shoulders.
- Make sure that your lower back is kept straight as you maintain your balance.
- Now bend even further until your head touches the mat, and your hips are lifted upwards.
- If you are flexible enough you may hold onto the outer side of your ankles and deepen the bend. Focus on your deep breathing as you hold the wide legged forward bend position.
- Maintain the pose for 30 seconds to 1 minute or for longer if you can.
The wide legged forward bend pose has a host of health benefits!
- Stretches and strengthens the leg and back muscles.
- Lengthens the spinal column.
- A great way to tone and strengthen the abdominal muscles.
- Helps to soothe the mind and reduce stress.
- Alleviates mild back ache.
- Enhances flexibility.
Things to Remember!
Individuals with chronic pain or injuries to the shoulders, back, hips or legs should refrain from performing the wide legged forward bend pose without professional supervision.