Wide Leg Forward Fold [Prasarita Pada –uttana –asana]

With Neelanjana Bharadwaj- The Yoga Expert

This week in the Yoga Buzz column we have the Wide Leg Forward Fold. To begin with, ‘Prasarita’ means spread, ‘Pada’ means leg and ’Uttana’ means intense. Stretching the legs very wide apart exercises the abductor muscles of the hips. These rotate the body outward from the centre of the body and are often underused. Prasarita  Padottanasana increases blood circulation through the trunk and to the head. It is said to be helpful for slimming the hips.

PRASARITA UTTANATANASANAS

Let’s start with organising the pose:-

  • Stand in Tadasana.
  • Jump and spread your legs 3 to 4 feet apart with the toes aligned, feet slightly turned in.
  • Place your palms on the floor, shoulder width apart, in line with your feet, fingers pointing forward while you look up.
  • Stretching the spine forward, exhale; bend your elbows lowering the crown of your head down, between the hands. Hold the pose for 15-20 seconds keeping the elbows in.
  • Raise your head; straighten arms and back, stand up. Breathe out jumping back into Tadasana.

DO:

  • Keep your feet, palms and head all in one line.
  • Lift your trunk from the hips before bending forward.
  • Bend from the hips.

DON’T:

  • Bend your knees.
  • Turn your toes out.

BENEFITS:

  • Removes fatigue
  • Relieves cramps in calves and improves arches.

This pose is also a mild inversion, lowering your head and heart below your hips. The combination of the inverted shape and forward fold gives a deep sense of calmness. Find your focus in the final pose to achieve a blissful state!

Namaste!