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.
Prasarita padottanasana D (Wide Legged Forward Bend D)
How to perform Prasarita Padottanasana D (Wide Legged Forward Bend D)?
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.
Keeping feet rooted by placing heals in an outward angle and toes slightly in an angle inward.
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.
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 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)
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