Identity card
Prasarita means spread, Pada means foot, Ut means intense movement, Tan means stretch, lengthen and Asana posture. Prasarita Padottanasana can be translated as wide-legged forward bend. This posture has four variations : Prasarita A, Prasarita B, Prasarita C and Prasarita D.
It can decrease the three doshas. It must be held for a long time to decrease the doshas Vata and Pitta and briefly to decrease Kapha.
Benefits
At the physical level
This posture opens the hips and does a deep stretch of the legs muscles (hamstrings and abductors). It also stretches the back. Due to the forward bend, Prasarita stimulates the abdominal organs and improves digestion. The inversion helps to improve blood circulation and to irrigate the brain.
At the mental level
Prasarita brings a feeling of grounding, soothes the nervous system, relieves tiredness but also reduces stress.
Perform the posture step by step
All four variations start in the same posture.
Spread your legs apart with your feet parallel. Place your hands on your hips.
Prasarita A
Inhale lengthen the spine, exhale forward with the back as straight as possible. Release your head, release your spine.
Your hands come to rest on your mat between your two feet. Activation in the elbows, imagine you are trying to hold a ball between your elbows.
Inhale flat back, lift your back straight parallel to the ground, exhale, fall deeper. Try to bring your chest closer to your thighs.
Prasarita B
Inhale lengthen the spine, exhale forward with the back as straight as possible. Release your head, release your spine. Hands remain on your hips.
Inhale flat back, lift your back straight parallel to the ground, exhale, fall deeper. Try to bring your chest closer to your thighs.
Prasarita C
Extend your arms in a T shape, turn your palms towards the wall behind you. Bring your hands in your back, interlace your fingers. Inhale extend your arms, your shoulder blades are moving towards each either, open your chest. Exhale forward fold. Release your head, release your spine.
Prasarita D
Inhale lengthen the spine, exhale forward with the back as straight as possible. Release your head, release your spine.
I have two possibilities
~With my two first fingers I grab my big toes. My elbows are moving away from each either.
~I grab the external part of my feet.
Inhale flat back, lift your back straight parallel to the ground, exhale, fall deeper. Try to bring your chest closer to your thighs.
Variations
The posture is too intense
I bend my legs.
Prasarita A : I can use blocks or books to place my hands on.
Prasarita C : If I can't interlace my fingers I can use a strap or a sling by grabbing it on both sides.
I can also place my hands on my lower back.
Prasarita D : If I can't touch my feet I can grab my ankles or calves.
I want to intensify the posture
I can place my head on my mat.
I can close my eyes.
Watch out for
It is not recommended to practice Prasarita in case of injuries to the legs (thighs, groin), the lower back, the head (eyes, teeth, headhaches) or at the end of the pregnacy. Always consult and ask the advice of your doctor in case of health problems.
In all cases, it is strongly recommended to be accompanied by a person qualified in yoga in order to adapt the postures to your situation.
Practice Prasarita to stretch your legs and calm your mind!
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