Prasarita Padottanasanaaka: Wide-Legged Forward Bend


(pra-sa-REE-tah pah-doh-tahn-AHS-anna)
prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, "to stretch or extend")

Advantages


Prasarita Padottanasana is quite a long name, but it describes many elements. Prasarita means "with outstretched limbs." Padottanasana combines meanings for foot, intensity, and extension.

This is an incredible strengthening pose that also:

* Tones the powerhouse, or core, of the body.
* Stretches the hamstrings and back.
* Calms the mind.

Step Into the Pose


1. Start in Mountain Yoga Pose.
2. Spread your feet to the side, at least three-to-four feet apart, hands on your hips.
3. Make sure all four corners of your feet are on the floor.
4. On an exhale, bend forward from the hips, lower your head, and drop your elbows to the floor. Your back should be slightly rounded.
5. Depending on your flexibility, rest the top of your head and your palms on the floor, place your hands on your shins, or leave your arms extended with fingertips touching the floor.
6. Stay in the pose for one minute or more, drawing deep into breath. On an inhale, rise out of the pose from the hips.

Beginner Tips


If it's not comfortable to bend completely forward, go down as far as you can, folding from the hips.
Anatomical Focus

* Brain
* Liver
* Kidneys
* Hamstrings
* Calves
* Hips
* Groins
* Knees
* Spine


Therapeutic Applications

* Headache
* Fatigue
* Mild depression


Benefits

* Strengthens and stretches the inner and back legs and the spine
* Tones the abdominal organs
* Calms the brain
* Relieves mild backache


Contraindications and Cautions

* Lower-back problems: Avoid the full forward bend


Beginner's Tip

Most beginning students aren't able to easily touch the crown of their head to the floor in the last stage of this forward bend. Instead you can support your head on a padded block, a thickly folded blanket, or a bolster.

Variations

The pose as described here is technically known as Prasarita Padottanasana I (in the Iyengar and Ashtanga systems). Prasarita Padottanasana II is a more challenging variation. Perform step 1 of the main description above. Then bring your hands into Anjali Mudra (Salutation Seal), but behind your back, a hand position technically known as prstanjali mudra (prsta, pronounced prish-ta, meaning "the back or rear of anything"). To do this lean your torso slightly forward and round your back. Then press your palms together behind your back with your thumbs resting on your sacrum, fingers pointing toward the floor. Exhale and turn the fingers, first toward your back, then upward, so they point toward the ceiling. Slip the pinky sides of your hands up your back as high as possible, ideally between your shoulder blades. Roll your shoulders back and lift your chest, pressing the pinkies deeply into your spine. Finally exhale into your forward bend and bring your head close to or onto the floor. If this hand position isn't possible for you, simply cross your forearms behind your back and hold the elbows with the opposite hands.

Modifications and Props

Some beginners aren't able to easily bring their hands to the floor and need a good deal of support in this forward bend to protect their lower back. Try raising your hands off the floor by resting each on the end of a block. If your back is still rounded, then use a folding chair to support your forearms. Always Remember in forward bends to emphasize the length of the front torso.

Preparatory Poses

Prasarita Padottanasana is usually sequenced near the end of a standing pose practice. Besides many of the standing poses, good preparations for this pose include:

* Adho Mukha Svanasana
* Supta Baddha Konasana
* Uttanasana


Follow-Up Poses

* Baddha Konasana
* Bakasana
* Paschimottanasana
* Sirsasana
* Utthita Parsvakonasana


Deepen The Pose

Advanced students can get a better sense of how to work the arms in this pose by using a block. Set a block on one of its sides, with its long axis parallel to the long edge of your sticky mat, on the floor in front of you. Lean forward into the pose and grip the block between your forearms, just below the elbows, and pick it up off the floor. Then complete the pose with your palms and crown on the floor. Now squeeze the block firmly between your forearms, pressing your inner hands actively into the floor. This action of the arms will also get you ready for poses like Headstand variations and Pincha Mayurasana (Peacock Pose).