Wide Legged Forward Bend Prasarita Padottanasana
Description
This exercise involves standing with your feet wide apart and bending forward, reaching your hands towards the ground. It stretches the hamstrings, calves, and lower back while also improving balance and flexibility.
Muscle Group
Equipment Required
Wide Legged Forward Bend Prasarita Padottanasana Instructions
- Stand with your feet about 3-4 feet apart, with your toes pointing forward.
- Place your hands on your hips and inhale deeply.
- Exhale and fold forward from your hips, keeping your spine straight.
- Place your hands on the floor in front of you, shoulder-width apart.
- Press your feet firmly into the ground and lift your sitting bones towards the ceiling.
- Keep your head and neck relaxed, and gaze towards your feet.
- Hold the pose for 30-60 seconds, breathing deeply.
- To release, inhale and lift your torso back up to standing, keeping your spine straight.
Wide Legged Forward Bend Prasarita Padottanasana Form & Visual
Wide Legged Forward Bend Prasarita Padottanasana Benefits
- Stretches the hamstrings, calves, and hips
- Strengthens the legs and lower back
- Improves digestion and relieves constipation
- Calms the mind and reduces stress
- Can help alleviate symptoms of menopause
Wide Legged Forward Bend Prasarita Padottanasana Muscles Worked
- Hamstrings
- Glutes
- Quadriceps
- Calves
- Lower back
- Abdominals
Wide Legged Forward Bend Prasarita Padottanasana Variations & Alternatives
- Standing Wide-Legged Forward Fold
- Prasarita Padottanasana A
- Prasarita Padottanasana B
- Prasarita Padottanasana C
- Prasarita Padottanasana D