Prasarita Padottanasana (Vast-Legged Standing Ahead Bend Pose) is one in all yoga’s extra stress-free standing poses. Its symmetrical form retains your pelvis, sacroiliac joint and backbone impartial, whereas the energetic rooting of your ft and legs permits your higher physique to be mushy and receptive. These advantages can be found to just about everybody—with a bit assist from a Yoga Block.

Why Observe Prasarita Padottanasana?

Training Prasarita Padottanasana confers many advantages. It strengthens and stretches the interior legs, hamstrings and backbone; tones the stomach organs; and calms the mind. It’s mentioned to alleviate some complications and scale back fatigue.

Prasarita could be contraindicated for individuals with tight hamstrings. When your hamstrings are taut, your pelvis can’t tilt ahead together with the backbone. This will put strain on the discs within the decrease again, which might result in disc issues. Additionally, curling the torso ahead so as to attain the ground contracts your stomach muscle tissues, limiting free respiration.

Utilizing a Yoga Block in Prasarita Padottanasana might help individuals of all ranges of flexibility follow safely and comfortably. Anybody can profit from utilizing a Yoga Block on this pose. My hips and hamstrings are fairly versatile, however I nonetheless take pleasure in utilizing a block on this pose for the sensation of continuity it creates in my torso. A number of of my most flexible college students take pleasure in utilizing a block as properly.

Yoga Blocks can be found in cork, 3-inch or 4-inch foam, marbled foam, recycled foam or wooden. Hugger Mugger’s Huge Block is additional massive for additional stability and luxury.

Easy methods to Observe Prasarita Padottanasana with a Yoga Block

1. Start by standing on a nonskid Yoga Mat along with your ft hips-width aside.
2. Bounce or step your ft out to a large stance, a couple of leg-length aside.
3. Plant your ft into the bottom, feeling the footprint you’re making in your mat. Are the interior and outer heels and balls of your ft planted evenly? If not, likelihood is chances are you’ll really feel the burden sagging into your interior ft. Permit the muscle tissues and pores and skin of your outer legs to stream down alongside your bones out of your hips to your outer ft that can assist you root the ft extra evenly.
4. Place your arms in your hips. Bending out of your hip joints, let your torso come ahead so far as it’s going to go with out shedding contact with deep respiration.
5. Place your arms on the ground and take a number of breaths. Now place your arms on a Yoga Block and test in to see how that modifications your respiration. A Huge Blue Block or two 4-inch Yoga Blocks work greatest, however you may also use a single 4-inch Yoga Block. Every block has three dimensions: tall, medium and flat. Strive each to see which feels greatest.
6. Keep for five or 10 deep breaths.
7. To come back up, place your arms in your hips and raise again as much as an upright place. Place your palms collectively in entrance of your coronary heart, bend your knees barely and permit the burden of your pelvis to launch into your legs. Calm down your stomach and breathe deeply, resting.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third e book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Pink Rock Rondo, whose DVD gained two Emmy awards.