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Home Yoga

Revolved Wide-Legged Standing Forward Bend

Natural Health News by Natural Health News
January 14, 2022
in Yoga
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Revolved Wide-Legged Standing Forward Bend
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Sanskrit Name: Prasarita Padottanasana

Good for: Headache, mild depression, fatigue

Benefits

  •     Provides strength and elasticity to the inner and back legs
  •     Stimulates the abdominal organs
  •     Provides peace of mind and calmness to your brain
  •     Helps alleviate mild backache

Revolved Wide-Legged Standing Forward Bend

 

 

 

 

 

 

Guidelines

  •     Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat
  •     Step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet depending on your height *taller people should step wider*
  •     Rest your hands on your hips
  •     Make sure your inner feet are parallel to each other
  •     Lift your inner arches by drawing up on the inner ankles
  •     Press the outer edges of your feet and ball of the big toe firmly into the floor
  •     Engage the thigh muscles by drawing them up
  •     Inhale and lift your chest, making the front torso slightly longer than the back
  •     Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints
  •     Press your fingertips onto the floor directly below your shoulders as your torso approaches parallel to the floor
  •     Extend your elbows fully
  •     Your legs and arms then should be perpendicular to the floor and parallel to each other
  •     Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull
  •     Bring your head up, keeping the back of the neck long, and direct your gaze upward toward the ceiling
  •     Push your top thighs straight back to help lengthen the front torso
  •     Draw the inner groins away from each other to widen the base of your pelvis
  •     Take a few breaths
  •     As you maintain the concavity of your back and the forward lift of your sternum, walk your fingertips between your feet
  •     Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend
  •     Make sure as you move down that you keep your front torso as long as possible
  •     If possible rest the crown of your head on the floor
  •     Press your inner palms actively into the floor, fingers pointing forward
  •      If you have the flexibility to move your torso into a full forward bend, walk your hands back until your forearms are perpendicular to the floor and your upper arms parallel
  •     Be sure to keep your arms parallel to each other
  •     Widen the shoulder blades across the back
  •     Draw your shoulders away from your ears
  •     Stay in the pose anywhere from 30 seconds to 1 minute
  •     To come out, bring your hands back on the floor below your shoulders
  •     Lift and lengthen your front torso
  •     Then with an inhalation, rest your hands on your hips
  •     Pull your tail bone down toward the floor
  •     Swing the torso up
  •     Walk or hop your feet back into Tadasana

Good to know

  •     It’s almost the same as wide-legged forward bend difference being that the revolved one involves one side on the floor and the other raised up in the air as show in the picture

By : Natural Health News

Tags: Fatigueheadachemild depressionPrasarita PadottanasanaRevolved Wide-Legged Standing Forward Bend
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All the information shared on this blog is a sole asset of Natural Health News. We produce our own material, except for celebrity photos and some articles, that we find resourceful and worth sharing with you all. In such cases source reference will be provided under each editorial. Pictures that do not have our watermark is a clear indication that they have been picked from the internet as sometimes it is just not feasible to produce them on our own due to various constraints. All the editorials produced in this blog are for information purpose only and Natural Health News is by no means responsible for any damage caused whatsoever due to self-practices by the use of information from the blog. Not all tips and tricks provided have been tried and tested by experts and results may significantly vary from individual to individual. The owner of Natural Health News will not at all be responsible for any boo-boos or omissions in the information provided by experts.

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