Wide-Legged Forward Bend (Prasarita Padottanasana)

Interesting Fact: Wide-Legged Forward Bend, or Prasarita Padottanasana, is a foundational pose in many yoga practices. The name comes from Sanskrit, where “Prasarita” means “spread out,” “Pada” means “foot,” and “Uttanasana” means “intense stretch.” This pose is known for its ability to calm the mind and stretch the entire back body.

Benefits of Wide-Legged Forward Bend

Physical Benefits:

• Stretches: Hamstrings, calves, hips, spine, shoulders, and chest.

• Strengthens: Feet, ankles, and legs.

• Improves: Posture and body awareness.

• Relieves: Tension in the upper back and neck.

Energetic Benefits:

• Calms: The mind and reduces anxiety.

• Stimulates: The root chakra (Muladhara), promoting grounding and stability.

Contraindications

• Avoid if you have lower back pain, groin or knee pain, hypertension, high blood pressure, or heart conditions.
• Practice with caution if you have a recent or chronic injury to the legs, hips, back, or shoulders.

Practice Guide

Dristi (Gaze): Focus on the floor directly in front of you to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

• Hasta Mudra: Hands placed firmly on the mat or on blocks, fingers spread wide for stability.

Steps to Perform the Pose:

Preparation:

• Begin in Tadasana (Mountain Pose).
• Step your feet wide apart, about 3 to 5 feet, with your feet parallel to each other.

Entering the Pose:

• Place your hands on your hips.
• Inhale and lengthen your spine, lifting through the crown of your head.
• Exhale and hinge forward from your hips, keeping your back straight.

Deepening the Pose:

• Place your hands on the floor directly under your shoulders or on blocks if needed.
• Walk your hands back until they are in line with your feet.
• Keep your elbows pointing back and your forearms perpendicular to the floor.

Maintaining the Pose:

• Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
• Keep your spine long and your chest open.

Exiting the Pose:

• On an inhale, walk your hands forward to come halfway up with a straight back.
• Place your hands on your hips and, with a straight spine, come all the way up to standing as you inhale.
• Step your feet back together into Tadasana.

Counter Pose:

• Standing Forward Bend (Uttanasana): Helps to release any tension in the lower back and hamstrings.

Pro Tips:

• Keep a slight bend in your knees if your hamstrings are tight to avoid overstretching.
• Use yoga blocks under your hands for added support if you cannot reach the floor comfortably.
• Engage your quadriceps to protect your knees and deepen the stretch in your hamstrings.