If you do, then you must know that after doing physical activity, there is a complaint of pain in many parts of the body. The reason for this problem can be due to not doing pre and post workout stretching. This pain can also be a sign of an injury. After doing such asanas in which the head is tilted down or the blood starts flowing towards the head, it is advised to do Prasarita Padottanasana for stretching. This asana not only prevents injury but also gives good stretching.
What is Prasarita Padottanasana?
Prasarita Padottanasana is a Sanskrit word. This word is made up of four words, the first word broadcast means to spread or wide. The second word pad means feet or legs. The third word uttan means to bend forward or forward bend, while the fourth word asana refers to standing, bending or sitting in a particular position, it is also called pose or posture in English. Prasarita Padottanasana is a yoga posture of the Vinyasa style of yoga science. The time to do this is said to be 30 to 60 seconds. Regular practice of this asana strengthens the back and hamstrings. While the ribs and legs get a good stretch.
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Benefits of doing Prasarita Padottanasana:
1. Hamstrings and Quadriceps
During the practice of Prasarita Padottanasana, the legs have to be opened and spread. This yoga helps in opening up the hamstrings (inside and back) and quadriceps (upper and side). It helps in increasing the strength and flexibility of the muscles.
2. Calf And Ankles
Prasarita Padottanasana helps in keeping the legs strong, it keeps the feet on the floor on the floor with flexion of the calf muscles and ankles. There is a close relationship between the calf muscles and the strength of the foot, the strength of the calf muscles provides better support for the legs. This asana makes the feet strong and flexible, as well as gives better stretch to the ankle and calf muscles.
3. Hips and Lower Back
Prasarita Padottanasana helps to open up the hips. Opening the hips is always easier with such asanas that require widening of the legs. While opening the hips in this posture, the muscles of the lower back support the hips, which is very important for supporting the lower body.
4. Abdomen And Organs
Prasarita Padottanasana is an asana performed while standing but leaning forward. It gives a good massage to the muscles of the upper torso and internal organs. It’s also helps to stimulate them. It tones the internal organs of the abdomen and keeps the abdominal muscles tight.
Health benefits of Prasarita Padottanasana:
Regular practice of Prasarita Padottanasana provides many health benefits. As,
1. Flexibility and Balance
During the practice of this asana, all the muscles of the body get stretched. These muscles stretch the shoulders, chest, abdomen, torso, hips, back and legs. This improves the movement of these organs and increases flexibility. Increasing flexibility helps in maintaining balance of the body. This posture increases the flexibility of the spine and provides support to keep the body balanced.
2. Stress and Fatigue
The blood supply to the head increases due to the forward bending posture, the same happens in Prasarita Padottanasana. It reduces stress around the neck and shoulders, it also helps in relieving fatigue of the body and muscles.
3. Chakras And Balance
All yoga asanas, in which stretching comes from spreading the legs, helps to open the three chakras at the bottom of the body. The practice of Prasarita Padottanasana helps to open up the Muladhara Chakra, Swadhishthana Chakra and Manipuraka Chakra. These chakras help in increasing stability, confidence, control and restraint in the body.
4. Therapy for Mild Depression
Prasarita Padottanasana is a very beneficial yoga posture for those who do not have the problem of blood pressure. It helps in controlling the problem and symptoms of mild or mild depression. Because while practicing this asana, there is a supply of fresh blood to the brain. Along with relaxing the nervous system, it also helps in improving the respiratory system.
5. Preparatory Pose
Prasarita Padottanasana, which is performed by bending forward, is also included in the asanas performed in reverse. It is performed before inverted asanas such as Sirsasana or Sarvangasana. This asana also helps in preparing the body for the pressure on the head and neck.
6. Awareness and Confidence
While doing Prasarita Padottanasana, there is pressure on the torso and chest. In such a situation, if there is no awareness, then breathing can be challenging for a yogi. In such a situation when there is a strain on the upper and lower back, then breathing helps in making the body conscious. With awareness comes confidence and that is the first step to contentment.
Correct way to do Prasarita Padottanasana:
- Gradually increase the practice to do Prasarita Padottanasana.
- Do not practice this asana when there is discomfort, never put pressure on the shoulders or knees.
- Always make sure that the warm-up has been done and the core muscles have been activated.
- If you feel any discomfort or pain at any time, do not apply any pressure.
- Slowly stop practicing the asana and relax.
- For the first time, do this asana only under the supervision of a yoga guru.
Method of doing Prasarita Padottanasana:
- Stand on the yoga mat in Tadasana posture.
- While inhaling, take the right leg backwards.
- Stretch the hands out to the height of the shoulders.
- Bring the hands towards the hips.
- Breathe in and pull the chest upwards.
- During this, there should be a stretch in the torso as well.
- Leaning forward while exhaling, on bending forward, the fingers will touch the yoga mat.
- While stretching, touch the head to the ground.
- While keeping the buttocks pulled towards the ceiling.
- The muscles of the torso will keep the spine pulled in.
- Hands should be either under the legs or on the mat.
- The elbows will remain bent.
- The toe can also be grasped with the fingers.
- Hold this posture for a minute.
- Keep taking deep but slow breaths in and out.
- Take both the hands forward.
- The body has come parallel to the floor.
- Bring both the hands on the buttocks.
- Breathe in and lift the torso up.
- Come back to Tadasana position.
Caution:
- Prasarita Padottanasana should not be done if there is pain in the spine, neck pain.
- Practice if you have knee pain or shoulder pain problems.
- Heart patients and high blood pressure patients should not do this asana.
- In the beginning, do the Padottanasana spread only under the supervision of a yoga trainer, you can do this asana yourself when the balance is achieved.
- Before practicing Prasarita Padottanasana, definitely consult a doctor.
