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Intense Spread Leg Stretch
Also known as, Prasarita Padottanasana
About the pose
Prasarita Padottanasana is an intense spread leg stretch. This yoga asana is slightly difficult to master. A literal break down of the word Padottanasana means intense stretching of the foot.
Padottanasana is an amalgamation of three Sanskrit words "pada", "ut" and "tan". While "pada" means foot, "ut" means intense, and "tan" means to extend or stretch.
How to do the Intense Spread Leg Stretch?
* Stand in mountain pose. Then slightly stretch your feet at least 3 to 4 ½ feet apart.
* Place both your hands on your hips.
* Lift your inner arches and press the outer edges of your foot including the toe on the floor.
* Draw up your thigh muscles slightly.
* Inhale and lift your chest so that your front torso is slightly longer than your back.
* Exhale and slightly bend the torso forward.
* When the torso is in a position parallel to the floor, allow your fingertips to touch the area directly below the shoulders.
* Stretch out your elbows completely so that you arms are perpendicular to the floor.
* Your back to the skull while bending down should be in a slightly concave position.
* Extend your neck while bringing your head up and look in the upward direction.
* Push your top thighs straight back. This will increase the length of your front torso.
* Push your inner groins away from each other to increase the base of your pelvis.
* Exhale and lower your torso. Push your body to a full forward bend.
* While bending down try to keep your torso as long as possible.
* Try to push your body forward o the maximum possible so that the crown of your head touches the floor.
* As your head is touching the floor, your palm should be pressed firmly against the floor.
* Stretch your arms so that they are parallel to each other.
* When you have attained the pose, stay in the pose for at least 3o seconds to one minute.
* Now to get out from the pose, bring your hands back on the floor and lift them. Lengthen your front torso.
* Inhale and bring your hands on your hips. Pull your tailbone towards the floor and push your torso upwards.
* Come back again to the mountain pose.
Benefits of the pose
* It stretches the spine and legs.
* Mild backache can be comforted via this asana.
* It helps in relaxing the brain.
* Prasarita Padottanasana tones the abdominal area.
Therapeutic effects
Prasarita Padottanasana is also known to have a healing effect on the following:
* Headache
* Fatigue
* Mild depression
Caution
People suffering from any kind of spinal injury or back problems should refrain from doing this exercise.
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