Step 1: Setup
Create a stable base and prepare spinal length before folding.
Prasarita Padottanasana (Wide-Legged Forward Bend)
प्रसारित पादोत्तानासन | Forward Bend practice details from Nirog Yoga
Introduction
Prasarita Padottanasana creates spacious hamstring and inner-thigh opening with a broad, stable base.
Key Alignment Cues
- Keep feet parallel and grounded through all corners.
- Lengthen spine before descending deeper.
- Distribute weight evenly between both legs.
- Maintain active quadriceps to protect knees.
Benefits
- Stretches adductors, hamstrings, and calves.
- Improves blood flow to head with mild inversion effect.
- Builds hip stability and postural control.
Precautions
- Use head support if blood pressure is unstable.
- Avoid overstretching inner knees.
Modifications
- Hands on blocks under shoulders for support.
- Keep torso parallel to floor in half-forward fold.
Common Mistakes
- Shifting too much weight into heels only.
- Rounding spine before hip hinge is complete.
Practice Rhythm
Recommended hold: 4 to 8 breaths
Breath pattern: Inhale to extend spine, exhale to soften downward.
How to Practice (Step-by-Step)
- Step feet wide and place hands on hips.
- Inhale tall spine, exhale hinge forward from pelvis.
- Place hands on floor or blocks below shoulders.
- Hold with even grounding, then rise slowly.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move progressively into shape while maintaining smooth breath.
Step 3: Exit and Reset
Half-lift, hands to hips, rise on inhale.