Prasarita Padottanasana is a special yoga posture, which is effective in providing physical and mental benefits. This yoga pose has a positive effect on certain parts of the body and for this reason it has become quite popular nowadays. Prasarita Padottanasana is made up of four Sanskrit words Prasarita, Pada, Uttan and Asana, in which the head is brought to the ground by extending the legs and bending forward. Prasarita Padottanasana is called “Wide-Legged Standing Forward Bend” in English.
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Benefits of Prasarita Padottanasana:
If Prasarita Padottanasana Yoga Mudra is done with the right technique and taking care of special things, then it can provide many health benefits –
1. Prasarita Padottanasana makes the muscles flexible and strong
Prasarita Padottanasana stretches many muscles of the body and by practising it regularly, the muscles start getting stronger.
2. Prasarita Padottanasana to increase blood circulation
During Prasarita Padottanasana, the blood supply to the brain increases, providing adequate nutrition to these parts.
3. Prasarita Padottanasana is beneficial for eye health
Regularly circulated Padottanasana also keeps the eyes getting enough nourished blood, which reduces the risk of eye problems significantly.
4. Prasarita Padottanasana to help relieve symptoms like depression and anxiety
Prasarita Padottanasana not only improves physical health but also improves mental health. Practicing this yoga regularly can get rid of problems like anxiety, stress and depression.
However, the health benefits of Prasarita Padottanasana completely depend on the method of yoga asana and your health condition.
Steps to do Wide-Legged Standing Forward Bend:
If you are going to practice Prasarita Padottanasana for the first time, following steps may help you to make this yoga posture –
- First of all, lay a mat on a flat ground and stand on it in Tadasana posture.
- Taking a deep breath, spread the legs and exhale slowly
- After this spread the hands and then slowly move them to the hips
- During this, keep breathing deeply and keep the waist and neck straight.
- Now start bending forward keeping the neck straight
- During this, bring the hands forward and keep them on the feet.
- Slowly start bending and keep twisting the spine as needed
- It involves touching the ground with the head, however, beginners can bring as close as they can.
You can do this yoga kriya for the duration as per your capacity and then gradually come back to normal state, if you have any question related to this, contact a good yoga instructor.
Precautions:
Prasarita Padottanasana practice is usually done under the supervision of a yoga instructor and during this it is necessary to take the following precautions –
- Warm up and do stretching exercises
- Don’t let a jerk in the spine, back or neck
- do not force any action
- Keep full focus on yoga action only.
- Seek help from a yoga instructor if needed
When not to do Prasarita Padottanasana:
There are some health conditions during which a doctor’s permission should be taken before practising Prasarita Padottanasana –
- severe pain or injury to any part of the body
- respiratory or cardiovascular disease
- tightness in body
- pregnancy or menstruation