The way in which to Apply Prasarita Padottanasana

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Assemble Prasarita Padottanasana (Big-Legged Standing Forward Bend) on a gradual foundation. Contemplate your ft as having 4 corners: your inside and outer heels, giant toe mounds, and pinkie toe mounds. Press into all 4 corners whereas elevate your inside and outer arches. This elevate will journey upward, firming your whole dimension of your legs and grounding your ft into the earth. In case you might have tight hamstrings or hips, bend your knees barely to ease the stretch in order to protect your low once more prolonged and fold forward out of your hip joints.

On account of your head is launched lower than your coronary coronary heart, Big-Legged Standing Forward Bend pose can operate another choice to Sirsasana (Headstand) for these with neck factors, says yoga teacher Richard Rosen, “Many benefits of inversions—notably bathing the poor earlier drained thoughts with freshly oxygenated blood to perk it up—accrue to Prasarita with none weight-bearing stress on the neck.”

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Sanskrit

Prasarita Padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-anna)

prasarita = stretched out, expanded, unfold
on = foot
ut = intense
tan = to stretch or lengthen

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Big-Legged Standing Forward Bend fundamentals

Pose type: Forward bend

Targets: Lower physique

Benefits: This pose is sweet for stretching your hamstrings, calves, and hips; strengthening your ft, ankles, and legs; and establishing consciousness of defending your lower once more.

Totally different Big-Legged Standing Forward Bend perks:

  • Counteracts the results of prolonged sitting
  • Calms and relaxes the ideas to alleviate anxious concepts and feelings
  • May ease indicators of stress problems and premenstrual syndrome (PMS)

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The way in which to

  1. Begin going by the prolonged side of your mat in Mountain Pose (Tadasana).
  2. Step your ft 3 to 4 ft apart, collectively together with your fingers in your hips.
  3. Elevate tall by the use of your whole torso and fold slowly over your legs. Bend out of your hip joints as an alternative of rounding your lower once more. In case your once more begins to spherical, stop folding forward.
  4. Place your fingers flat on the bottom, shoulder-width apart; begin to stretch your torso forward.
  5. Fold deeper, bringing your head in the direction of the bottom. Anchor your ft, company your leg muscular tissues and activate your inside thigh muscular tissues. Lengthen your complete spine out of your sitting bones to the crown of your head.
  6. After quite a few breaths, ground into your ft, straighten your arms, and lengthen your spine forward.
  7. Inhale as you slowly elevate as a lot as standing. Step your ft collectively, come into Mountain Pose on the doorway of the mat, and pause.

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Beginner recommendations

  • The broader your stance, the easier it is to bend forward. However when it’s too big, it is attainable you will actually really feel unstable and start to tip forward.
  • Whenever you actually really feel tightness in your low once more or the once more of your legs, bend your knees as lots as wished to go looking out comfort.
    In case your fingers don’t attain the mat, you presumably can carry them to blocks.

Uncover the pose

There are 4 numerous arm positions you presumably can take all through the pose, classically distinguished by letters of the alphabet:

  1. Prasaritta Padotanasana A
    Place your fingers on the mat beneath your shoulders collectively together with your fingertips in accordance with your toes. Bend your elbows and draw them in the direction of one another as must you had been in Chaturanga Dandasana. Let your neck settle down and the very best of your head launch in the direction of the mat.
  2. Prasaritta Padotanasana B
    Preserve your fingers in your hips. Draw your elbows up.
  3. Prasaritta Padotanasana C
    Interlace your fingers behind your once more in a bind and elevate your knuckles in the direction of the ceiling or attain your arms overhead and elevate your knuckles in the direction of the wall in entrance of you.
  4. Prasaritta Padotanasana D
    Use the first two fingers on each hand to wrap spherical your giant toes as you’d for Padangusthasana (Large Toe Pose). Bend your elbows and draw them in the direction of one another as must you had been in Chaturanga Dandasana. Let your neck settle down and the very best of your head launch in the direction of the mat.

Be aware!

  • Exit this pose slowly, notably in case you’re liable to dizziness or have low blood pressure. Make sure to take quite a few breaths to return up slowly out of the pose.
  • Breathe deeply on this pose and provides consideration to folding forward with integrity and presence. Consciousness and a highlight in even simple-seeming poses is a key to reaping some great benefits of the observe of yoga. Ship that focus to your knees; if they have a tendency to hyperextend, observe with a slight bend in your knees to keep up your hamstrings engaged.
  • Stay away from or modify the pose to be additional gentle if in case you might have a hamstring or groin tear

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Teacher recommendations

These cues will help defend your faculty college students from harm and help them have the best experience of the pose:

  • On no account energy your self proper right into a forward bend; rounding your torso forward out of your abdomen to get your fingers on the bottom is counterproductive.
  • Uncover in all probability essentially the most acceptable stance for you, which may depend upon the scale of your legs; shorter people acquired’t have as big a stance as taller of us may have.

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Variations

Image: Andrew Clark. Garments: Calia

Big-Legged Forward Bend with arm variations

You presumably can take quite a few completely totally different hand positions in Big-Legged Forward Bend. Attain out and grasp your toes or the pores and skin edges of your ft. Intertwine your fingers or clasp your fingers behind your once more and elevate them away out of your physique to create additional of a shoulder opener.

Image: Andrew Clark; Garments: Calia

Big-Legged Forward Bend with fingers on blocks

In case your hamstrings are tight, place blocks in entrance of you to efficiently elevate the bottom to you. Preserve your legs energetic. Take into account that yoga is about making skillful choices that may allow you to protect the alignment of the pose. It’s not about transferring into the deepest attainable iteration of the stretch.

Image: Andrew Clark. Garments: Calia

Big-Legged Forward Bend on a chair

Whenever you uncover it tough to fold forward collectively together with your fingers to the mat or blocks, leisure your fingers or forearms on the seat of a chair. You presumably can elevate the height of the help to you by together with folded blankets or towels beneath your forearms.

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Why we love this pose

“I’ve on a regular basis relished the feeling of slowly (and I suggest slowly) releasing down into this deep forward fold to let gravity do its issue,” says Erin Skarda, Yoga Journal digital director. “The following stretch by the use of your legs, notably your hamstrings and calves—and your adductors and groin must you shift from side-to-side—feels oh-so-sweet. Prasarita is one in every of my go-to poses between Zoom conferences. I can breathe proper right here, fingers to reverse elbows, and truly actually really feel the home opening in my physique and ideas. It’s the best reset sooner than slowly (slowly!) rising to take care of the rest of my to-do guidelines.”

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Preparatory and counter poses

Prep with hamstring openers, harking back to Uttanasana (Standing Forward Bend). Use this pose to open your shoulders and coronary coronary heart to arrange for any deep coronary coronary heart openers or arm balances.

Preparatory poses

Uttanasana (Standing Forward Bend)

Adho Mukha Svanasana (Downward-Going by Canine)

Counter poses

Tadasana (Mountain Pose)

Utkatasana (Chair Pose)

Garudasana (Eagle Pose)

Baddha Konasana (Certain Angle Pose)

Balasana (Child’s Pose)

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Anatomy

Prasarita Padottanasana is a forward fold that may be an inversion, explains Ray Prolonged, MD, a board-certified orthopedic surgeon and yoga teacher, as a result of it places the top beneath the center. The primary focus of the stretch is the hamstrings and gastrocnemius and soleus superior extending into the erector spinae and quadratus lumborum muscular tissues of the once more.

Whilst you flex forward, you draw the ischial tuberosities (the distinctive of the hamstrings) upwards. Contract the quadriceps to help your hamstrings launch. Squeeze the abdominals to activate the rectus abdominus. Contracting these muscular tissues creates reciprocal inhibition of the gluteus maximus, quadratus lumborum, and erector spinae muscular tissues, letting them settle down into the stretch.

Inside the drawings beneath, pink muscular tissues are stretching and blue muscular tissues are contracting. The shade of the color represents the ability of the stretch and the ability of contraction. Darker = stronger.

The way in which to Apply Prasarita Padottanasana

This pose stretches your whole once more physique, along with the hamstringsthe gastrocnemius and soleus superior, an superior chief, gluteus maximus, sq. loinsand spine erector muscular tissues. Elevate the arches of your ft by activating the tibial anterior and posterior. Steadiness inversion of the ankles with a slight eversion energy by pressing the balls of your ft into the mat. This engage the peroneus longus and brevis muscular tissues on the outside of the lower legs to stabilize your ankles.

In Prasarita Padottanasana D (as throughout the illustration above), press the palms into the mat and rotate them externally. This prompts the infraspinatus and teres minor muscular tissues of the rotator cuff. Draw your shoulders away out of your ears using the lower third of the trapezius. Observe how these two actions open your chest and deepen the flexion of your trunk.

Excerpted with permission from The Key Poses of Yoga and Anatomy for Vinyasa and Standing Poses by Ray Prolonged.

Put Big-Legged Standing Forward Bend into observe

In a position to put this forward bend into observe? Listed below are a few flows to attempt:

10 Grounding Poses to Steadiness Your Vata Dosha This Fall

A Calming Yoga Sequence to Help You Sluggish Down

6 Yoga Poses for People Who Sit All Day


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About our contributors

Teacher and model Natasha Rizopoulos is a senior teacher at Down Beneath Yoga in Boston, the place she presents programs and leads 200- and 300-hour teacher trainings. A faithful Ashtanga practitioner for a number of years, she grew to grow to be equally as captivated by the precision of the Iyengar system. These two traditions inform her instructing and her dynamic, anatomy-based vinyasa system Align Your Transfer. For additional information, go to natasharizopoulos.com.

Ray Prolonged is an orthopedic surgeon and the founding father of Bandha Yoga, a most popular assortment of yoga anatomy books, and the Daily Bandha, which supplies recommendations and techniques for instructing and dealing in the direction of protected alignment. Ray graduated from the Faculty of Michigan Medical Faculty and pursued post-graduate teaching at Cornell Faculty, McGill Faculty, the Faculty of Montreal, and the Florida Orthopedic Institute. He has studied hatha yoga for over 20 years, teaching extensively with B.Okay.S. Iyengar and totally different major yoga masters, and teaches anatomy workshops at yoga studios throughout the nation.

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