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Prasarita Padottanasana is the real yogic name of the standing straddle forward bend. It is a pose performed in a standing position and helps in the opening of hips and stretching of our hamstrings. Here is how you need to do it.
Step 1- Begin by spreading your feet apart in as wide a position as is comfortable with you. Ensure that while facing outwards, your feet stay parallel to each other.
Step 2- Try to bend your torso forward. Facilitate the bend by deepening your hip creases.
Step 3- Try to bring your hands directly beneath your shoulders. After that, attempt to you're your hands in a backward direction. If your body allows it then try to bring your wrists in line with your ankles.
Step 4- Just like you bend your elbows in the Chaturanga pose, try to do the same over here as well.
Step 5- Attempt to bring and hold your hips in the identical plane as your ankles are. You can do so by displacing your body weight onto your feet.
Step 6- Once you have done so, it is time to focus on isolating your quadricep muscles and drawing them upward.
Step 7- Once you have attained this pose, remain in it for the length of 5-10 breaths. On each and every inhale, try to lengthen your spine. On every exhale, deepen your forward bend.
Step 8- Once you have done so, bring yourself back into the original position by bringing your hands back onto your hips. During this process, try to keep your back in as level a position as possible.
It might not be easy for beginners to perform the full array of steps. Chances are that they might falter at step 4. They can overcome this problem by making use of a prop. A solid wood block can be used when your torso and your hands are not able to reach the floor.
When you are at an advanced level of yoga practice, try to make the pose slightly difficult by narrowing down your stand. In such a case, you would end up doing a tripod headstand, which would provide you with immense benefits.
Further, if you want to include more variations into the pose in order to fit in more muscle exercise, then try incorporating the "yogi toe lock" pose into this pose. Another method to increase the difficulty level is to force your hands to walk all the way behind your ankles, while keeping the arms straight.
Apart from Prasarita Padottanasana, you can also attempt poses like Paschimottanasana (seated forward bend) or Uttanasana (the standing forward bend). Both will help you stretch and strengthen your hamstrings and spine.
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