Prasarita Padottanasana (Intense leg stretch yoga pose) – 10 Benefits

What is Prasarita Padottanasana (Intense leg stretch yoga pose)

  • In Sanskrit, prasarita means “stretched out” or “spread out,” while pada means “leg” or “foot.”
  • This asana gives an intense stretch to your legs.
  • The torso is inverted in the pose, and the head rests on the floor, or on a block or a bolster.
  • This restful and recuperative asana is usually practiced toward the end of the standing pose cycle, just before Salamba Sirsasana

Benefits of Prasarita Padottanasana

  1. Reduces depression, boosts confidence
  2. Soothes the brain and the sympathetic nervous system
  3. Energizes the heart and lungs
  4. Reduces blood pressure
  5. Relieves stress-related headaches, migraines, and fatigue
  6. Tones the abdominal organs
  7. Relieves stomachaches by neutralizing acidity
  8. Relieves lower backaches
  9. Strengthens the knee joint and makes the hip joint supple
  10. Regulates menstrual flow

Contraindications and Cautions

  • Do not hold this asana for more than 1 minute, especially if you are a beginner.
  • If you have low blood pressure come out of the pose gradually to avoid dizziness.
  • Do not tilt your head or compress your neck while practicing this pose.

How to do Prasarita Padottanasana – Step Wise Instructions

Step 1

  • Begin to Stand in Tadasana.
  • Place your hands on your hips, with your thumbs on your back and your fingers on the front of the hips. Inhale, and spread your feet 4 ft (1.2 m) apart.
  • Your feet should be parallel to each other, the toes pointing forward.
  • Press the outer edges of your feet to the floor.
  • Keep your back erect.

Step 2

  • Exhale, and lift both kneecaps.
  • Bend forward, extending your spine, and bring your torso down toward the floor.
  • Look up as you bend to ensure that your back is concave.
  • Take both hands off your hips, and lower them to the floor.
  • Place your palms flat on the floor with your fingers spread out.

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