Blog-28 – Prasarita Padottanasana

Healthy Women…

Another asana to relieve a few menstrual concerns of women.

Prasarita Padottanasana:

The name comes from the Sanskrit words ‘prasarita’= ‘stretched out, expanded, spread, with outstretched limbs’, ‘pada’ = ‘foot’, ‘ut’ = ‘intense’, ‘tan’ = ‘to stretch or extend’ and ‘asana’ = ‘posture’, it is also called as wide-legged standing forward bend.

This literally translates to “Feet Spread Intense Stretch Pose.” Practicing Prasarita Padottanasana can feel expansive and soothing after a long set of standing poses, or after running, walking, or cycling. Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back.

How does it help?

  1. It gives a calm mind
  2. It relieves from stress, anxiety, and mild depression
  3. It relieves from mild backaches
  4. It relieves from neck and shoulder tension
  5. It tones the abdominal organs
  6. It improves digestion

How to do the asana?

  1. Stand in Tadasana, the mountain pose.
  2. Spread your legs 2 to 3 feet apart.
  3. Inhale and raise your hands, exhale and bend forward.
  4. Touch your hands to the ground and place them next to your feet.
  5. Your elbows should touch your knees.
  6. Stretch your torso, till your head touches the ground.
  7. Be in this pose for 30 to 60 seconds.
  8. Slowly release your head, and then your hands.
  9. Slowly raise your torso up
  10. Bring your feet close together, and rest in Tadasana.

Who should avoid the asana?

  1. Those who have back injuries should avoid this asana.
  2. Those who have chronic injury to the legs, hips or shoulders.


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