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Prasarita Padottanasana - Forward Bend with wide Legs
The Prasarita Padottanasana
is a yoga pose reducing tension, stiffness and tiredness in your Hamstrings.
Additional it works out your lower back and your neck musces, which
is good for your overall posture.
( only if you keep your back straight during the exercise )
Find more yoga exercises at yoga main.
Technical description: Prasarita Padottanasana - Yoga
- Just like most yoga exercises, the Prasarita Padottanasana is started from the Tadasna. ( mountain pose ) See mountain pose lesson.
- Make a hop and seprate your feet approximately 2 shoulder widths.
Toes point inwards slightly. The knees have to stay extended during the whole exercise.
- Bend forward slowly and reach for the floor with your hands. ( fingers foint straight forward )
It is essention that you keep your upper body straight and if you are able to touch the ground with your hands, your arms should be vertical. ( the weight should not rest on your hands )
If you cannot touch the ground, just seperate your legs a bit further and go as far as you can.
( but don't bounce or arch your back, keep in mind that the gravitation should do most of the stretch )
- Push your hips up and stretch your neck towards the floor.
- When you can do this easily, you can grab your calves with your hands and pull your upper body closer to your legs. This way you can stretch even further. But don't pull too hard or bounce.
Trainer advice: Prasarita Padottanasana - Yoga
- The stretch should come from the gravitation. ( weight of the upper body )
You can slightly pull your upper body towards the legs with the help of your arms, but bouncing, headbanging and pulling really really hard with your arms is not what this exercise is made for.
- The further you feet are apart, the easier the exercise.
To intensify the Prasarita Padottanasana you can stand with your feet closer together.
Related istructions: Prasarita Padottanasana - Yoga
Videos: Prasarita Padottanasana - Yoga
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