What is Prasarita Padottanasana
Prasarita Padottanasana It is often suggested for people who cannot do Shirshasana , the headstand, so that they get similar benefits which include making the mind tranquil.
- In this standing pose the body is in a similar position to the one it is in in Upavistha-Konasana, a seated forward bend with the legs wide.
Also Know as: Intense Spread Leg Stretch Posture, Wide Legged Forward Bend Pose, Prasharita Padottana Asana, Prasarita Paduttan or Padottan Asan, Padotanasana
How to start this Asana
- Stand with your feet parallel to the end of your mat in the middle.
- Start in Tadasana(Mountain Pose) standing straight and tall with feet together, hands on your hips.
- Take a breath in and jump your legs apart a wide distance, a leg length and slightly more.
- For most, the leg distance should be as wide as possible keeping the feet parallel.
- For some, who can easily bring the head to the floor between the parallel feet, the legs should only be as wide as necessary to bring top of the head to the floor with a straight (non-rounded) spine.
- Keep the feet parallel and rooted into the earth.
- Raise your toes and reach forward with them.
- Make sure your arches of the foot does not collapse.
- Activate your quadriceps muscles pulling them up towards the pelvis and in towards the bone.
- This work in the upper front legs raises your kneecaps (patellae) safeguarding them in the pose.
- Turn your feet to the outside.
- This movement will help raise you’re the inner foot arches.
How to end this Asana
- To come out, bring your hands back on the floor below your shoulders and lift and lengthen your front torso.
- Then with an taking breath in, put your hands on your hips, pull your lower part of spine backwards, and lift the chest up.
- Walk or hop your feet back into Tadasana.
Video Tutorial
Benefits of Prasarita Padottanasana
According to research, this Asana is helpful as per below(YR/1)
- Strengthens and stretches the inner and back legs and the spine.
- Tones the abdominal organs.
- Calms the brain.
- Relieves mild backache.
Precaution to be taken before doing Prasarita Padottanasana
As per several scientific studies, precautions need to be taken in diseases mentioned as per below(YR/2)
- The persons who have lower-back problems: Avoid the full forward bend.
- If you have lower-back problems, don’t go too deeply in the pose but rest your head and arms on a chair seat to make it easier on your back.
- Come out of the pose slowly particularly if you have low blood pressure.
- Be careful not to tilt the head or compress the neck if you put it on the floor.
- Don’t hyperextend the knees so that they go backward.Lift up the knee for prevent damage to the joint.
So, consult your doctor if you have any of the problem mentioned above.
Histroy and scientific base of Yoga
Due to the oral transmission of sacred writings and the secrecy of its teachings, yoga’s past is riddled with mystery and confusion. Early yoga literature were recorded on delicate palm leaves. So it was easily damaged, destroyed, or lost. Yoga’s origins may be dated back over 5,000 years. However other academics believe it could be as old as 10,000 years. Yoga’s lengthy and illustrious history may be split into four distinct periods of growth, practise, and invention.
- Pre Classical Yoga
- Classical Yoga
- Post Classical Yoga
- Modern Yoga
Yoga is a psychological science with philosophical overtones. Patanjali begins his Yoga method by instructing that the mind must be regulated – Yogahs-chitta-vritti-nirodhah. Patanjali does not delve into the intellectual underpinnings of the need to regulate one’s mind, which are found in Samkhya and Vedanta. Yoga, he continues, is the regulation of the mind, the constraint of the thought-stuff. Yoga is a science based on personal experience. The most essential advantage of yoga is that it helps us to maintain a healthy bodily and mental state.
Yoga can help to slow down the ageing process. Since aging starts mostly by autointoxication or self-poisoning. So, we can considerably limit the catabolic process of cell degeneration by keeping the body clean, flexible, and properly lubricated. Yogasanas, pranayama, and meditation must all be combined to reap the full advantages of yoga.
SUMMARY
Prasarita Padottanasana is helpful in increase flexibility of muscles, improves shape of the body, reduce mental stress, as well improves overall health.
