Widen your stance

Widen your stance

Take your yoga practice a step forward with the Wide-Legged Forward Bend Pose, says Kamala Venkat

Prasarita Padottanasana, or Wide Stance Forward Bend, is a standing forward- bend asana. ‘Prasarita, in Sanskrit, means ‘spread out,’ ‘pada’ means ‘foot,’ ‘uttan’ means ‘extended,’ and ‘asana’ means ‘pose.’ This pose is also known as Wide-Legged Forward Bend Pose.

Method

Do not push your body beyond your limits. Continuous practice will definitely increase your flexibility.

• Start this pose by standing straight with your feet together and arms by the side of your thighs.

• With your feet at least three to four feet apart, keep your back and legs straight and place your hands on your hips.

• Your chest should be a bit extended or lifted up. Take a deep breath, then slowly exhale and bend your body forward until it reaches almost parallel to the ground, and try to keep your neck and head also parallel to the ground. Stay here and take a few deep inhalations and exhalations.

• Then exhale, slowly release your hands from your hips, bring your arms straight down from your shoulders, and try to touch your fingers to the floor. Make sure to keep your legs straight.

• Push your upper thighs back, bend your elbows to the floor to balance your body, and try to place your head on the floor. (Do not push yourself beyond your limits. If you are not able to touch the floor, you can use yoga blocks and place your hands on them.)

• Stay in this pose for 30 to 40 seconds and breathe normally.

• Then, to get out of this posture, slowly lift your head above the ground, raise your arms towards your back, make your back straight, and place your hands on your hips. Bring your feet back together as in the starting position. Rest for some time and practise again.

Benefits

• Strengthens and stretches the back and leg muscles

• Relieves headache

• Calms your mind and helps relieve stress

• Improves posture

Contraindications

• Injury or recent surgery of the back, neck, knees, or stomach

• Migraine or hypertension

• Lack of body control and balance, as this pose requires a sense of control with awareness