Prasarita Padottanasana yoga | Reduce Stress, Anxiety, and Depression

Prasarita Padottanasana is a SANSKRIT word that means Prasarita means ''wide or stretched out'', Pada means ''Foot'', Ut means ''Intense'', Tan means ''Stretch'' and Asana means ''Pose''. This is also known as ''Standing Forward Bend With Feet Apart'' in English. This asana helps to open Crown Chakra, Third Eye Chakra, Solar Plexus, Sacral Chakra, and Root Chakra. This pose helps to improve bathing the poor old tired brain with freshly oxygenated blood to perk it up. Accurate to prasarita weight out any weight stress in the neck.


Start with Mountain Pose. step your feet 3 to 4 feet apart with your hands in your position. lift your whole torso and turn it slowly over your legs. Bend from your hip joints instead of rounding your lower back side. If your back starts to round, then stop folding forward. Place your hands flat on the floor, shoulder-width apart, and begin to stretch your torso forwards. Place your hands flat on the floor, and shoulder, and begin to stretch your torso forward. fold as you possible deeper, bringing your head towards the floor.


Anchor your leg, firm your leg muscles, and activate your inner thigh muscles. maximum lengthen your spine from your sitting bones to the crown of your head. After several breaths, ground into your leg, straighten your hands, and lengthen your spine forward. Breathe in slowly lift up to standing. step your leg together, come into the mountain pose at the front of the mat and stop. relax and start again practices.


Benefits of Prasarita Padottanasana yoga:


There are the most important health benefits of Prasarita Padottanasana are,

1. Prasarita Padottanasana's pose helps to stretch the back of the legs, hamstrings, calves, glutes, and lower back.

2. Prasarita Padottanasana improves hip joint flexibility.

3. This pose helps to strengthen the feet.

4. Prasarita Padottanasana perform as semi inversion.

5. This asana helps to create length in the spine and improve posture.

6. This pose helps to rest the heart and healthy heart. This pose gives the heart rest while encouraging movement of stagnant.

7. Prasarita Padottanasana helps to reduce stress, anxiety, and depression.

8. Continued practice of Prasarita Padottanasana helps to symmetrical shape keeps your pelvis, sacroiliac joint, and spine neutral and quiet, while the active rooting of your feet and legs allows your upper body to be soft and receptive.


Step by step Prasarita Padottanasana yoga:


1 . Stand in Tadasana. (Step 1 )


2 . Breath in, place the hands on the waist and spread the legs apart 4 to 5 feet. (Step 2)


3. Stiffen the legs by drawing up the knee-caps. Breath out and place the palms on the floor in line with the shoulders in between the feet. (Step 3)


4. Breath in and raise the head up, keeping the back concave. (Side viewStep 4 and 5)


5. Breath Out, bend the elbows and rest the crown of the head on the floor, Holding the weight of the body on the legs. (Step 6 and Step 7.) Do not throw the body weight on the head. Both feet, both palms and the head should be in a straight line.


6. hold in the posture for half a minute, breathing deeply and steadily.


7. Breath in, raise the head from the floor and straighten the arms at the elbows. Hold the head well up by making the back concave as in step 4 (Step 3)


8. Breath out and stand as in position 2. (Step 2)


9. Jump back to Tadasana. (Step 1)

  • Prasarita Padottanasana step 1
  • Prasarita Padottanasana step 2
  • Prasarita Padottanasana step 4
  • Prasarita Padottanasana step 4
  • Prasarita Padottanasana step 5
  • Prasarita Padottanasana step 6
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