Yoga Practice Name
Prasarita Padahastasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Stand erect with your feet 3-4 feet apart, balanced and firmly grounded. Breathe gentle deep breaths.
- Inhale, lengthen the spine, stretch arms overhead.
- Exhale, bend forward from the hip joints, keeping the spine straight.
- Place hands on the floor, under the shoulders. Inhale, exhale gentle deep breaths.
- Lifting the hips up, bend further as you breath out to bring the head toward the floor in between the hands.
- Separate the thighs. If you are stable, you can separate your feet further apart, maintaining the balance and firmness.
- Breathing out, press your hands firmly on the floor to deepen the bend. If your hands reach the feet, get hold of your big toes and pull on them to get a deeper bend.
- Inhale, stretch the arms to the front and lift upslowly.
- Exhale, bring the arms to the sides.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- People suffering from lower back pain should avoid stretching to the fullest.
- Don't do this asana if you have any injury.
General Benefits
- Strengthens the legs and feet.
- Lengthens the spine.
- Stretches the hamstrings.
- Strengthens the abdomen.
Benefits for Disease
Depression, Eating disorders
Body and Organ Affected
Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Wrist, Back, Navel, Ankle, Waist, Abdomen, Buttock, Hip, Leg, Thigh, Knee, Foot, Hand
