Procedure and Benefits of Prasarita Padottanasana

Standing yoga poses are fundamental preparation for the structured preparation of the practical training in yoga asana class. These poses are very helpful to establish the best range of movements of joints in order to develop the flexibility in the core section of the practice. Prasarita padottansana is one of such great asana which is loved by many students of Yoga Teacher Training Course due to its wonderful health benefits. This  asana is practiced in four varieties and each of the variations has its own influence in the practice.

Meaning of the pose.

Prasarita means widespread and pada refers to feet and uttana is used for an extended or raised condition, The pose is translated as wide stance pose in standing.

How to do the practice of Prasarita Padottansana?

Stand in Samasthithi,

  • Inhaling, take a distance of one leg to the right side and keep the hands parallel to the floor.
  • Exhaling, bend forward and place the palms in the line of the feet.
  • Inhale and exhaling rest the forehead or head on  the floor in between the palms, keeping the head, palms and the feet in a single alignment, this forms the key position of this posture
  • Inhaling raise the head up and exhaling come up
  • Inhaling join the legs to be in the sama sthithi or starting position

Limitations or Precautions to the Practice

  • This asana is not good for the people suffering from chronic back injuries
  • People suffering from hypertension and cardiovascular disorders
  • Too much stiffness in the hamstrings
  • Advanced stages of the pregnancy

Benefits of Prasarita Padottansana

The Prasarita Padottansana is well known for various health benefits. This practice can bring you amazing advantages when practiced with the proper Principles and Practices of Asana Practice. Few of the benefits are as follows

  • It is great practice to improve the strength and flexibility of the entire spinal column along with its nerves.
  • Promotes healthy digestion and relieves digestive disorders such as constipation
  • Builds the strength of the pelvic floor muscles.
  • Being a semi-inverted pose, it helps to increase the lung capacity
  • Helps to increase the range of motion of the different joints in the body.
  • Improves the strength and flexibility of the legs and their muscles  such as hamstrings, quadriceps
  • Therapeutically, helpful in weight management and brings the slimness of the waistline.
  • Calms the mind and helps in effective stress management.
  • Boost metabolism.
  • Alleviates the problems like insomnia as well as anxiety.

In order to achieve the best practice, it is good to consider some of the preparatory poses such as Uttanasana, Adhaomukha Shwansana etc.