Wide – Legged Standing Forward Bend

Sanskrit Name: Prasarita Padottanasana

Good for: Lower back, depression, headache


  •     Provides the required fuel to the abdominal organs and stimulates them for better functioning
  •     Provides calmness and peace to the mind
  •     Helps relieve pain in lower back
  •     Treats mild depression and anxiety

Wide – Legged Standing Forward Bend








  •     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

  •     In case of lower back pain strictly avoid forward bend because they can further worsen the situation
  •     Beginners sometimes cannot easily bring their hands to the floor therefore they can use a support in the initial times when they are at the learning stage
  •     Try rising your hands off the floor by resting each on the end of a block
  •     If your back is still curvy, then use a portablechair to provide safe support to your forearms
  •     In case of forward bends always keep in mind to emphasize the length of the front torso

By : Natural Health News


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