Prasarita Padottanasana C (Wide Legged Forward Bend C) 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 C (Wide Legged Forward Bend C)
How to perform Prasarita padottanasana C (Wide Legged Forward Bend C)?
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 while grasp your hands behind your back, pulling arms straight backwards.
Keeping feet rooted by placing heals outward, toes slightly in an angle inward.
Exhale while elongating your spine and start bending forward from your hips. Let your arms fall over your head, slightly pulling your shoulders away from your ears.
Keep your neck soft. Press into the outer soles of your feet for balance and stay 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 with your feet together.
Modifications
To practice use a block under your head. Also practice your balance by adjusting the distance between your feet. Never push beyond your limit due to the stress on the hamstrings.
Benefits
Strengthens hips and legs
Works on your balance
Lengthening
Intense 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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