Wide Legged Forward Bend B
Prasaritta Padottanasana B
Prasaritta Padottanasana (Wide Legged Forward Bend) is an intermediate level forward bend. This asana has a wide range of spiritual advantages. It stimulates the muladhara, svadhisthana, and manipura chakras.It is beneficial to open these chakras in order to increase stability, productivity, and self-acceptance. Although learning this pose takes a lot of effort and flexibility, it eventually develops into a resting pose. It is considered as a pre-headstand asana and is also used in place of sirsasana (headstand). This pose has a calming effect on the body and mind while also cooling the brain.
Steps to do Wide Legged Forward Bend B / Prasaritta Padottanasana B
- Stand on the side of the mat in Tadasana. Now take wide gap between the feet by stretching the legs.
- Make sure your toes are pointed forward and heels backward. Inhale, place palms on the hips, exhale, bend forward from the lower back.
- Keep elbows as close as possible.
- Try bending forward and get the crown of the head as close as to the mat. Keep breathing while holding the pose.
- Inhale, slowly come up to the center. Exhale & relax the hands, bring the legs together
Tips for beginners
- Make an effort to create balance with your feet on the mat.
- To relieve your spine from stiffness, distribute your weight evenly among the toes and heels of your feet.
- Instead of focusing on how far you bend, open your chest and broaden your shoulders well.
- Work on your hamstrings to achieve this asana. Surya Namaskara works best for preparing your body. Additionally practice all variations of Prasaritta Padottanasana.
- This pose stretches the backs of the legs – Hamstrings, calves, glutes and lower back.
- It helps to open up the hips.
- Stretches the shoulders, chest and spine.
- Also relaxes the body and calms the mind.
- Very good for lower abdomen
Watch out for
- Avoid practicing this pose if you have injury in legs, neck, arms and shoulders.
- If you have lower back problems then don’t perform complete forward bend, bend only according to your flexibility, capacity and comfort level.
- High or Low BP patients avoid this pose.
- Prasaritta Padottanasana A, B, C and D are all variations of Prasaritta Padottanasana.
- Prasaritta Paddottanasana using wall support also can be another variation.