Prasarita Padottanasana (Wide Stance Forward Bend)

By Prasarita Padottanasana, Yoga, Yoga AsanaPrasarita Padottanasana, yoga, yoga asana

 

Namaste and Welcome back to Ashtanga yoga classes my self sourav and today we are going learn forward banding posture prasarita padottanasana.

There are four variation of prasarita padottanasana that we are going learn today let’s began you can come front in the act take one feet distance properly Ekam inhale send your right leg back both toes front keep your both palms on your waist inhale look up dve exhale band fully forward down try to push your elbows closer to each other as much as you can

push your elbows closer to each other you can open your legs adjust yourself according to your like flexibility if you wanna like easily you are touching your head down then you can reduce the distance between your legs if it is hard you to touch of crown head on the mat you can open your legs but I will say almost four or four and a half fix apart you can open exhale we are here and place your both palms in middle of your both legs.

Inhale length your spine straight your both elbows and exhale band fully forward down try to touch your crown head on the mat and hold their for 5 counts. 1 2 look between your both legs Nasagra Drishti look at your nose tip 4 and 5 than inhale look front length your spine exhale keep your palms on your waist chatvari inhale come up exhale pancha exhale you can release your palms

now we will do prasarita padottanasana be you don’t have to come back again and again there are four variation of prasarita padottanasana that you have to do in one time only you cannot again come into a samsthiti and then you have to send your right leg back It’s not like that you have to go in a one motion and we will complete that four variation in one time

so the second variation again keep your both palms in a waist Ekam inhale raise your both arms by the side, Exhale place your both palms in your waist inhale lift your chest up exhale band forward down go deep as much as you can and hold their try to touch your crown head if you can , if you cannot stay there, look behind 1,2,3,4 and 5 triad inhale come up open your hand y the side chatvari exhale again place your both palms on your waist.

Now we will do the third variation prasarita padottanasana. Ekam inhale again raise your both arms by the side now we will show you then you have to exhale and interlace your fingers behind your back you can interlace yours fingers like this or you can also turn your palms if you can, if you cannot you can they simply interlace it so ekam inhale raise your both arms by the side

exhale interlace your fingers behind your back lift your chest up to exhale bend fully forward down try to go as much as deep you can go and hold 1,2 to keep breathing or ujjayi breathing 3,4 and 5 triad inhale come up chatvari exhale drop your palms again on your waist.

Now we will do the fourth variation prasarita padottanasana so now in this variation you have to keep your both palms in your waist only just Ekam inhale, look up dve exhale band fully forward down grab your both big toes from first two fingers Inhale look front length your spine stretch yours arms role your shoulder open your chest.

Exhale again to try touch your crown head on the mat and hold there for five counts 1,2,3,4, and 5 Inhale look front Exhale place your palms on your waist Triade inhale come up chatvari Exhale, release your palms puncha stepping  your leg front into samasthiti so this is the four variation of prasarita padottanasana.

You can try this if you have a lower back pain then just avoid it because if you will try in your lower back if you have a surgery of your back if so just avoid it if you have any muscle tear in your hamstring and your calf muscles you have to avoid it but it is very good for increasing flexibility in your calf muscles and in your hamstring. OK so this is all for today Namaste and Take care.

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