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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
- Reduces depression, boosts confidence
- Soothes the brain and the sympathetic nervous system
- Energizes the heart and lungs
- Reduces blood pressure
- Relieves stress-related headaches, migraines, and fatigue
- Tones the abdominal organs
- Relieves stomachaches by neutralizing acidity
- Relieves lower backaches
- Strengthens the knee joint and makes the hip joint supple
- 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.
