5 steps to conquer the wide-legged bend

The wide leg bend is a gentle bend that helps stretch the hamstrings and back very effectively. In particular, this pose also has many variations suitable for yogis of all levels.

Wide-Legged Standing Forward Fold in English and Prasarita Padottanasana in Sanskrit. This pose is often performed at the end of standing yoga sequences to prepare for inversions such as Headstand (Sirsasana), Handstand (Adho Mukha Vrksasana), Handstand pose (Adho Mukha Vrksasana). Peacock (Pincha Mayruasana).

Practicing Prasarita Padottanasana regularly will help you feel less tired and uncomfortable after running, walking, cycling or standing for a long time.

Benefits of the wide-legged bend

Prasarita Padottanasana stretches and strengthens the hamstrings, calves, hips, lower back, and spine. Not only that, this pose also possesses all the benefits of both the bend and the inversion such as:

• Calms the mind, calms the body
• Relieves stress, anxiety and mild depression
• Relieve back pain
• Hip extension
• Relieves tension in the neck and shoulders
• Firming abdominal muscles
• Improve digestion
• Improve gait, standing
• Soothes the nervous system, relieves headaches, insomnia

Many people also think that practicing the regular wide-legged bend can help control and stabilize blood sugar levels. In addition, this pose also helps prepare the body and mind to conquer more difficult yoga poses.

Instructions on how to perform the wide-legged bend

Start the wide-legged bend from the mountain pose

With the wide-legged bend, do:

• Start in mountain pose (Tadasana). With your hands on your hips, turn to the left and step your feet wide. Turn your toes slightly inward and slightly turn your heels out so that the edge of your foot is parallel to the edge of the mat.
• Inhale and stretch your torso toward the ceiling. Exhale, bend forward from the hips. Lower your head and gently look behind.
• Put your hands on the floor, between your legs
• Keeping your hips in line with your ankles, stretch your spine as you inhale and flex deeply as you exhale
• Bring the top of the head down deeper, indigo if possible
• Hold for up to one minute. To exit the pose, place your hands on your hips. Press your feet firmly into the mat, inhale, and lift your torso. Step your feet together and return to mountain pose.

Note when performing the action

The wide-legged stand can be used to end a series of gentle and comfortable standing yoga poses. Not only that, this pose also helps prepare the body before conquering the inversion and meditation poses. To perform the pose effectively, you need to keep a few things in mind:

• Not immobilizing the knee: Pay attention to stretching the front body instead of just focusing on bringing the head and arms down all the way. Bend your knees or put your hands on the block if you have trouble bending forward
• Bend from the hips, not from the waist: If you have a back injury, you should avoid bending over completely, but you can still do some gentle variations.
• Take the pose to the best of your ability. If you have doubts about whether you are doing well or not, consult your doctor and practice under the guidance of your yoga teacher.

Variations of the wide leg bend

Prasarita Padottanasana is a gentle stretch that releases the entire back of the body. When doing it, take it one step at a time and don’t overstress your body. If that’s not possible, try some of the variations below:

• If your hands can’t reach the floor, put your hands on the yoga block
• If your hamstrings are very tight, bend your knees
• As for experienced yogis, you can get into headstand (Sirsasana) from a wide-legged bend.

Also, the instructions mentioned above are for Prasarita Padottanasana A. Besides this pose there are other variations such as:

• Prasarita Padottanasana B: From the standing position in step 1, place both hands on your hips, bend your elbows back and bend over

• Prasarita Padottanasana C: From the standing position in step 1, move your hands behind your body and interlock your fingers. Then, bend over and move your hands in front of your head

• Prasarita Padottanasana D: Get into Prasarita Padottanasana A. Then, move your arms to the sides, using your thumb and index finger to squeeze the big toes on each side.

Regular practice of Prasarita Padottanasana can help strengthen the hamstrings and lower back, and also calm the mind and body. If you love it and want to try it but don’t know which variation to practice, immediately download easyhealthylive.com to your device for specific instructions from professional yoga teachers.

Reference source

How to Do Wide-Legged Standing Forward Fold in Yoga https://www.yogaoutlet.com/blogs/guides/how-to-do-wide-legged-standing-forward-fold-in-yoga Accessed: 14/ March 2021