Prasarita Padottanasana A (Wide Legged Forward Bend A) is a great beginner forward bend, inversion asana for stretching your lower back, abs, gluteus, hamstrings, hips & pelvic muscles. Prasarita translates to stretched, pada to foot and uttana to intense stretch. This asana is a part of the Standing Sequence of Ashtanga Primary Series and comes in four variations.
Prasarita padottanasana A (Wide Legged Forward Bend A)
How to perform Prasarita padottanasana A (Wide Legged Forward Bend)?
Stand on the middle of your mat, placing your hands on you hips, then jump more than hip distance apart with your legs. Inhale and open your chest towards the sky.
Keeping feet rooted by placing heals in an outward angle and toes slightly in an angle inward.
Exhale and start to elongate your spine and bend forward from your hips. Place your hands on the mat shoulder distance apart, keeping your neck soft and shoulders away from your ears.
Press into the outer soles of your feet for 5 breaths.
To get up: Place your hands on your hips, bend your knees slightly. Inhale and press your self up to standing slowly. Take a deep breath, jump your feet together.
Modifications
To practice this asana, use blocks under your hands or head. Never push beyond your limit due to the stress on the hamstrings.
Benefits
Strengthens hips and legs
Works on your balance
Lengthening
Chest opener
Stretches your hamstrings
Flexibility of your lower body
Focus
Relaxing
Contraindications
Knee or ankle injuries
Wrist injuries
Too tight hamstrings
Spinal issues
Heart surgery
Migraines
Lack of body-mind connection
Seniors
Pregnancy
Chakras
Crown Chakra (Sahasrara Chakra) Third Eye Chakra (Ajna Chakra) Solar Plexus (Manipura Chakra) Sacral Chakra (Swadisthana Chakra) Root Chakra (Muladhara Chakra)
Elements
Thought Light
Fire
Water
Earth
Doshas
Pitta
Kapha
Dristhi
Nose (Nasagrah)
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