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Prasarita Padottanasana

Wide-Legged Forward Bend – Prasarita Padottanasana C

This couple of days I’m spending my time on busses, plains, trains and automobiles. A lot of sitting, a lot of hanging and not a lot of options to do yoga. If I do have a few minutes where I can move my body Prasarita Padottanasana C – wide-legend forward bend is one of the poses I do: opening up my low back, opening up my hamstrings and opening up my shoulders; all my problem areas. For me this is one of the nicest poses there is.

Getting into Prasarita Padottanasana C – wide-legend forward bend

  • Start in Tadasana – mountain pose on the front of your yoga mat and bring your hands together in prayer pose
  • Step your right foot out and backwards, so you are standing ‘on the long side’ of your yoga mat. Open your arms sideways. Make sure your ankles are more or less under your wrists. That’s how ‘wide’ you want to be. The sides of your feet should be parallel to the sides of your mat, for the best stretch on your hamstrings
  • Bring your arms behind your back and interlace your fingers. Inhale, look up to the sky, open your chest. Exhale bend forwards, bringing your arms overhead
  • Stay in the pose for a minute or more, feeling your hamstrings, shoulders and chest opening

Benefits of Prasarita Padottanasana C – wide-legend forward bend

  • Opens the chest and shoulders
  • Strengthens the legs and stretches the hamstrings
  • Tones the abdominal organs
  • Calms the brain
  • Relieves mild backache
Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / 
Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati
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