Large-Legged Ahead Bend (Prasarita Padottanasana): Methods to Do, Variations, & Advantages

Large-Legged Ahead Bend is a beginner-level ahead bending pose, that offers an incredible growth to the torso with a deep stretch in hips and hamstrings.

In Sanskrit, it is called Prasarita Padottanasana, the that means of which could be damaged down as observe:

• Prasarita – unfold or expanded
• Pada – foot or leg
• Ut – intense
• Tan – to stretch
• Asana – pose

Thus it actually interprets to “Ft Unfold Intense Stretch Pose“.

After a prolonged sequence of standing pose or after jogging, strolling or biking, the train could really feel profound and calming. It’s a helpful preparatory posture for full inversion postures resembling headstand, shoulder stand, and handstand, amongst many others.

Strengthening the leg muscle tissue is simply one of many many advantages this pose brings. It additionally stretches the hamstrings, hips, calves, knees and decrease again, which is vital for sustaining flexibility and elasticity.

It’s additionally a pose to strengthen your core, as you must tighten these muscle tissue to take care of the bend and stability of your physique.

The very best factor about this pose is that with its 3 further variations, it’s versatile and could be carried out by all exercisers.

Will probably be fascinating to know that this pose is just not among the many conventional hatha yoga poses. It was launched within the Iyengar faculty of yoga and was additional included in Ashtanga, vinyasa, and energy yoga as a transition pose.

Allow us to take a look at this excellent pose intimately.

Apply Information for Large-Legged Ahead Bend

Preparatory Poses

Steps to Carry out Large-Legged Ahead Bend

• Stand tall and straight on the ground in Tadasana (Mountain Pose) together with your palms in your waist
• Unfold out your toes about 3-4 toes aside. Preserve your toes parallel to one another and unfold the burden evenly on all corners of the toes.
• To align your toes’s edges with the perimeters of your mat, flip your toes barely inward and your heels barely outward.
• Lengthen your physique by extending upward via the pinnacle’s crown.
• Gently bend out of your hips as a substitute of arching your decrease again.
• Place your palms under your shoulders on the ground or blocks whereas sustaining an extended again and an open chest. The palms needs to be in keeping with the toes, fingertips pointing forwards.
• To boost the hips towards the ceiling, press into the toes and lengthen the legs.
• As you exhale, stretch your torso extra inward, bringing your abdomen in nearer and tightening your belly muscle tissue.
• The crown of the pinnacle and palms needs to be resting on the ground. Preserve the weight of the physique in your legs, not within the crown on the pinnacle.
• Maintain this place for a minimal of 10-15 seconds.
• To launch the asana, first, increase the pinnacle off the ground after which gently elevate your torso. Slowly convey your toes collectively, and are available again to Tadasana.

Newbie’s Ideas

• The gap between your legs relies on your top and stability. Experiment with totally different variations of the gap to seek out the perfect place. Don’t unfold your legs too far aside as you might not be steady within the place.
• Lengthening your torso is far more essential than inserting the pinnacle on the ground. The second you’re feeling your again curving, it’s best to cease bending additional.
• Bend your knees to the diploma essential to get reduction in case your low again or the backs of your legs are tight.
• In case your hips or decrease again is stiff and tight, you possibly can bend your physique midway such that your torso turns into parallel to the bottom.
• If you’re a newbie, you would possibly really feel troublesome to position your head on the ground, so, you possibly can put a yoga block, a stack of folded blankets, or a cushion to relaxation the crown of the pinnacle.
• Yoga blocks and blanket stacks can be used to position your palms on them.
• Ensure that your shoulder blades are pulling collectively and down your again as a result of this pose tends to trigger shoulders to drop.
• Ensure that your head, palms, and toes are in line after bending.

Precautions and Contraindications

• Bend the torso from the hips, not from the waist.
• Carry out this pose on an empty abdomen because it considerably places stress on the stomach. In case you already had a meal, look ahead to at the very least 3-4 hours earlier than performing this pose.
• Don’t press your head on the ground. Merely relaxation it on the ground.
• When you have a latest harm, or sprain or have undergone surgical procedure in your hips, thighs, again, neck, ankles, wrists, or knees, don’t carry out this pose.
• Keep away from performing this inversion pose when you have blood stress issues, vertigo, migraines, and/or complications.
• Individuals who have fibromyalgia or arthritis within the decrease physique shouldn’t carry out this pose or proceed with excessive warning.
• Due to the deep extension of the backbone, individuals with spinal situations together with herniated disks, superior cervical- and lumbar-spondylosis, scoliosis, and kyphosis ought to keep away from this pose.
• It is very important keep away from such extreme inversions when you have coronary heart illness or have had coronary heart surgical procedure.
• Ladies in the superior phases of being pregnant should keep away from this pose.

Variations of Large-Legged Ahead Bend(Prasarita Padottanasana)

There are three variations of wide-legged ahead bend, that are principally the hand positions. The above-mentioned steps are for Prasarita Padottanasana A.

These variations are considerably extra intense than the unique as they enhance the stretch.

Prasarita Padottanasana B

After you have come into Prasarita Padottanasana A, elevate your palms off the ground and place them in your waist. Rotate your shoulder outwards whereas inserting the palms such that your elbows needs to be pointed to the entrance or identical route as your toes.

You can too use a strap in case you possibly can convey your palms to the waist due to tight shoulders.

This variation offers further stretch to your shoulders and additional opens the chest.

Prasarita Padottanasana C

After coming to the ultimate pose of Prasarita Padottanasana A, elevate your palms off the bottom and rotate your shoulder to convey your arms to the again. Interlock your fingers and level them in the identical route as your toes.

Strive bringing the palms in the direction of the bottom in case your shoulder, higher again, and chest permit. it’s also possible to attempt to take them in the direction of your hips or else you possibly can hold them raised.

This variation intensifies the stretch in your shoulders and higher again whereas increasing the chest. The arm placement – in the direction of the bottom or hips – will goal the higher arm muscle tissue.

Prasarita Padottanasana D

After moving into Prasarita Padottanasana A, transfer your palms to seize the massive toes. Maintain the massive toe with the primary two fingers and thumb. 

Preserve your arms in the identical place as the unique pose, simply enhance the gap between them to carry the toes. hold the elbows stacked on the wrists.

This variation will add additional stretch to your shoulders, higher again, higher arms, and chest.

Comply with-Up Poses

Advantages of Large-Legged Ahead Bend

Prasarita Padottanasana combines some great benefits of each ahead folds and inversions. Your flexibility can speedily and considerably develop on this pose. The nervous system is calmed and soothed, and it helps the physique and thoughts be prepared for tougher yoga positions and reflection.

Beneath are a few of its advantages:

• Opens the hips and stretches the decrease again muscle tissue.
• Eliminates stress and stiffness within the hips and tones the muscle tissue of the decrease again.
• Acts to elongate the backbone and enhance its flexibility and vary of movement.
• Tones and massages the muscle tissue of the trunk and belly organs, contributing to higher digestion and metabolism.
• Will increase elasticity, energy and mobility of the hips, hamstrings and quads because the legs are stretched extensive.
• Tones and strengthens the calf and ankle muscle tissue and improves their flexibility.
• Improves blood circulation to the pinnacle via the inversion.
• Eliminates stress, stiffness and stress within the neck and shoulders.
• Improves the move of prana, which reduces.
• Promotes focus and focus, as you must be certain that your physique is effectively balanced and stabilized.
• Relaxes the nervous system and offers a deep sense of leisure and success.
• Relieves melancholy, anger and nervousness within the physique resulting from improved blood move to the mind.