Large-Legged Ahead Bend is a beginner-level ahead bending pose, that offers a tremendous enlargement to the torso with a deep stretch in hips and hamstrings.
In Sanskrit, it is called Prasarita Padottanasana, the which means of which might 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 “Toes Unfold Intense Stretch Pose“.
After a prolonged collection of standing pose or after jogging, strolling or biking, the train might really feel profound and calming. It’s a helpful preparatory posture for full inversion postures equivalent to headstand, shoulder stand, and handstand, amongst many others.
Strengthening the leg muscle groups is simply one of many many advantages this pose brings. It additionally stretches the hamstrings, hips, calves, knees and decrease again, which is essential for sustaining flexibility and elasticity.
It’s additionally a pose to strengthen your core, as it’s essential tighten these muscle groups to take care of the bend and steadiness of your physique.
The most effective factor about this pose is that with its 3 extra variations, it’s versatile and might be carried out by all exercisers.
Will probably be fascinating to know that this pose will not be among the many conventional hatha yoga poses. It was launched within the Iyengar college of yoga and was additional integrated in Ashtanga, vinyasa, and energy yoga as a transition pose.
Allow us to take a look at this excellent pose intimately.
Observe 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 ft about 3-4 ft aside. Hold your ft parallel to one another and unfold the burden evenly on all corners of the ft.
- To align your ft’s edges with the perimeters of your mat, flip your toes barely inward and your heels barely outward.
- Lengthen your physique by extending upward by way of the top’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 a protracted again and an open chest. The palms must be in step with the ft, fingertips pointing forwards.
- To lift the hips towards the ceiling, press into the ft and lengthen the legs.
- As you exhale, stretch your torso extra inward, bringing your abdomen in nearer and tightening your belly muscle groups.
- The crown of the top and palms must be resting on the ground. Keep the weight of the physique in your legs, not within the crown on the top.
- Maintain this place for a minimal of 10-15 seconds.
- To launch the asana, first, increase the top off the ground after which gently carry your torso. Slowly deliver your ft collectively, and are available again to Tadasana.
Newbie’s Ideas
- The space between your legs is determined by your peak and stability. Experiment with totally different variations of the gap to seek out the best place. Don’t unfold your legs too far aside as you will not be steady within the place.
- Lengthening your torso is way more essential than putting the top on the ground. The second you are feeling your again curving, it is best to cease bending additional.
- Bend your knees to the diploma essential to get aid 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.
- In case you are a newbie, you would possibly really feel troublesome to put 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 top.
- Yoga blocks and blanket stacks can be used to put 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 ft 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. If you happen to already had a meal, anticipate not less than 3-4 hours earlier than performing this pose.
- Don’t press your head on the ground. Merely relaxation it on the ground.
- If in case 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 levels 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 getting come into Prasarita Padottanasana A, carry your palms off the ground and place them in your waist. Rotate your shoulder outwards whereas putting the palms such that your elbows must be pointed to the entrance or similar path as your toes.
You can even use a strap in case you possibly can deliver your palms to the waist due to tight shoulders.
This variation offers extra stretch to your shoulders and additional opens the chest.
Prasarita Padottanasana C
After coming to the ultimate pose of Prasarita Padottanasana A, carry your palms off the bottom and rotate your shoulder to deliver your arms to the again. Interlock your fingers and level them in the identical path as your toes.
Attempt bringing the palms in direction of the bottom in case your shoulder, higher again, and chest permit. you may also attempt to take them in 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 direction of the bottom or hips – will goal the higher arm muscle groups.
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.
Hold 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.
Observe-Up Poses
Advantages of Large-Legged Ahead Bend
Prasarita Padottanasana combines the 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 more difficult yoga positions and reflection.
Beneath are a few of its advantages:
- Opens the hips and stretches the decrease again muscle groups.
- Eliminates stress and stiffness within the hips and tones the muscle groups of the decrease again.
- Acts to elongate the backbone and enhance its flexibility and vary of movement.
- Tones and massages the muscle groups 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 broad.
- Tones and strengthens the calf and ankle muscle groups and improves their flexibility.
- Improves blood circulation to the top by way of the inversion.
- Eliminates stress, stiffness and pressure within the neck and shoulders.
- Improves the circulate of prana, which reduces.
- Promotes focus and focus, as it’s essential be sure that your physique is nicely balanced and stabilized.
- Relaxes the nervous system and provides a deep sense of rest and achievement.
- Relieves melancholy, anger and anxiousness within the physique resulting from improved blood circulate to the mind.
