top of page
Writer's pictureYoga

Prasarita Padottanasana D (Wide Legged Forward Bend D)

Updated: Apr 10, 2023

Prasarita Padottanasana D (Wide Legged Forward Bend D) 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.




How to perform Prasarita Padottanasana D (Wide Legged Forward Bend D)?


  1. 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 and start bending forward.

  2. Keeping feet rooted by placing heals in an outward angle and toes slightly in an angle inward.

  3. Now, grasp your big toes with your index finger, inhale, elongate spine, exhale, fall down placing head on a block or mat. Keep your shoulders away from your ears and feet rooted by placing heals outward, toes slightly in an angle inward.

  4. Keep your neck soft. Press into the outer soles of your feet for balance and stay for 5 breaths.

  5. 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 this asana, use a block under your head. To modify, practice Prasarita padottanasana A, B or C instead. Never push beyond your limit due to the stress on 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)






Recent Posts

See All

Kommentare


bottom of page