Extensive-Legged Ahead Bend is a beginner-level ahead bending pose, that offers an incredible enlargement to the torso with a deep stretch in hips and hamstrings.
In Sanskrit, it is called Prasarita Padottanasana, the which means of which may be damaged down as comply with:
- Prasarita – unfold or expanded
- Pada – foot or leg
- Ut – intense
- Tan – to stretch
- Asana – pose
Thus it actually interprets to “Ft Unfold Intense Stretch Pose“.
After a prolonged collection of standing pose or after jogging, strolling or biking, the train might really feel profound and calming. It’s a useful preparatory posture for full inversion postures similar to headstand, shoulder stand, and handstand, amongst many others.
Strengthening the leg muscle tissue is simply one of many many advantages this pose brings. It additionally stretches the hamstrings, hips, calves, knees and decrease again, which is essential for sustaining flexibility and elasticity.
It’s additionally a pose to strengthen your core, as it is advisable tighten these muscle tissue to take care of the bend and steadiness of your physique.
The perfect factor about this pose is that with its 3 extra variations, it’s versatile and may be carried out by all exercisers.
Will probably be fascinating to know that this pose isn’t among the many conventional hatha yoga poses. It was launched within the Iyengar college of yoga and was additional integrated in Ashtanga, vinyasa, and energy yoga as a transition pose.
Allow us to take a look at this excellent pose intimately.
Apply Information for Extensive-Legged Ahead Bend
Preparatory Poses
Steps to Carry out Extensive-Legged Ahead Bend
- Stand tall and straight on the ground in Tadasana (Mountain Pose) together with your palms in your waist
- Unfold out your toes about 3-4 toes aside. Hold your toes parallel to one another and unfold the load evenly on all corners of the toes.
- To align your toes’s edges with the sides of your mat, flip your toes barely inward and your heels barely outward.
- Lengthen your physique by extending upward by means of the top’s crown.
- Gently bend out of your hips as a substitute of arching your decrease again.
- Place your palms beneath your shoulders on the ground or blocks whereas sustaining an extended again and an open chest. The palms needs to be in step with the toes, fingertips pointing forwards.
- To lift the hips towards the ceiling, press into the toes and lengthen the legs.
- As you exhale, stretch your torso extra inward, bringing your abdomen in nearer and tightening your belly muscle tissue.
- The crown of the top and palms needs to be resting on the ground. Preserve the weight of the physique in your legs, not within the crown on the top.
- Maintain this place for a minimal of 10-15 seconds.
- To launch the asana, first, increase the top off the ground after which gently carry your torso. Slowly carry your toes collectively, and are available again to Tadasana.
Newbie’s Suggestions
- The space between your legs will depend on your top and stability. Experiment with completely different variations of the gap to search out the best place. Don’t unfold your legs too far aside as you might not be secure within the place.
- Lengthening your torso is far more essential than inserting the top on the ground. The second you are feeling your again curving, it is best to cease bending additional.
- Bend your knees to the diploma essential to get aid in case your low again or the backs of your legs are tight.
- In case your hips or decrease again is stiff and tight, you possibly can bend your physique midway such that your torso turns into parallel to the bottom.
- If you’re a newbie, you may really feel tough to position your head on the ground, so, you possibly can put a yoga block, a stack of folded blankets, or a cushion to relaxation the crown of the top.
- Yoga blocks and blanket stacks may also be used to position your palms on them.
- Be certain that your shoulder blades are pulling collectively and down your again as a result of this pose tends to trigger shoulders to drop.
- Be certain that your head, palms, and toes are in line after bending.
Precautions and Contraindications
- Bend the torso from the hips, not from the waist.
- Carry out this pose on an empty abdomen because it considerably places stress on the stomach. When you already had a meal, look ahead to a minimum of 3-4 hours earlier than performing this pose.
- Don’t press your head on the ground. Merely relaxation it on the ground.
- If in case you have a latest damage, or sprain or have undergone surgical procedure in your hips, thighs, again, neck, ankles, wrists, or knees, don’t carry out this pose.
- Keep away from performing this inversion pose if in case you have blood stress issues, vertigo, migraines, and/or complications.
- Individuals who have fibromyalgia or arthritis within the decrease physique mustn’t carry out this pose or proceed with excessive warning.
- Due to the deep extension of the backbone, individuals with spinal situations together with herniated disks, superior cervical- and lumbar-spondylosis, scoliosis, and kyphosis ought to keep away from this pose.
- It is very important keep away from such extreme inversions if in case you have coronary heart illness or have had coronary heart surgical procedure.
- Girls in the superior levels of being pregnant should keep away from this pose.
Variations of Extensive-Legged Ahead Bend(Prasarita Padottanasana)
There are three variations of wide-legged ahead bend, that are principally the hand positions. The above-mentioned steps are for Prasarita Padottanasana A.
These variations are considerably extra intense than the unique as they enhance the stretch.
Prasarita Padottanasana B
After you have come into Prasarita Padottanasana A, carry your palms off the ground and place them in your waist. Rotate your shoulder outwards whereas inserting the palms such that your elbows needs to be pointed to the entrance or similar path as your toes.
It’s also possible to use a strap in case you possibly can carry your palms to the waist due to tight shoulders.
This variation provides extra stretch to your shoulders and additional opens the chest.
Prasarita Padottanasana C
After coming to the ultimate pose of Prasarita Padottanasana A, carry your palms off the bottom and rotate your shoulder to carry your arms to the again. Interlock your fingers and level them in the identical path as your toes.
Strive bringing the palms in the direction of the bottom in case your shoulder, higher again, and chest permit. you too can attempt to take them in the direction of your hips or else you possibly can maintain them raised.
This variation intensifies the stretch in your shoulders and higher again whereas increasing the chest. The arm placement – in the direction of the bottom or hips – will goal the higher arm muscle tissue.
Prasarita Padottanasana D
After moving into Prasarita Padottanasana A, transfer your palms to seize the large toes. Maintain the large toe with the primary two fingers and thumb.
Hold your arms in the identical place as the unique pose, simply enhance the gap between them to carry the toes. maintain the elbows stacked on the wrists.
This variation will add further stretch to your shoulders, higher again, higher arms, and chest.
Comply with-Up Poses
Advantages of Extensive-Legged Ahead Bend
Prasarita Padottanasana combines the benefits of each ahead folds and inversions. Your flexibility can speedily and considerably develop on this pose. The nervous system is calmed and soothed, and it helps the physique and thoughts be prepared for more difficult yoga positions and reflection.
Under are a few of its advantages:
- Opens the hips and stretches the decrease again muscle tissue.
- Eliminates stress and stiffness within the hips and tones the muscle tissue of the decrease again.
- Acts to elongate the backbone and enhance its flexibility and vary of movement.
- Tones and massages the muscle tissue of the trunk and belly organs, contributing to higher digestion and metabolism.
- Will increase elasticity, power and mobility of the hips, hamstrings and quads because the legs are stretched huge.
- Tones and strengthens the calf and ankle muscle tissue and improves their flexibility.
- Improves blood circulation to the top by means of the inversion.
- Eliminates stress, stiffness and stress within the neck and shoulders.
- Improves the stream of prana, which reduces.
- Promotes focus and focus, as it is advisable be certain that your physique is properly balanced and stabilized.
- Relaxes the nervous system and offers a deep sense of rest and success.
- Relieves despair, anger and nervousness within the physique as a consequence of improved blood stream to the mind.