Padottanasana – a forward bend yoga pose
July 3, 2009
What is Padottanasana?
‘Pada’ means feet, ‘ut’ means intense and ‘tan’ means to stretch, while ‘asana’ is pose or posture. All put together it means intense leg or foot stretch. Usually, it is referred to as the Prasarita Padottanasana, where ‘prasarita’ again means to extend. It can be explained as a Standing Forward Bend or Forward Bend Yoga and is one of the fundamental standing postures in Ashtanga Vinyasa Yoga.
Step by Step procedure: Like many other standing yoga poses, this too, starts with the Tadasana (Palm Tree Pose or Mountain Pose).
- Stand in Tadasana and inhale gently.
- Now execute a slight hop and spread your feet apart. This can be about 3 feet apart (or approximately 2 shoulder widths) depending upon your height.
- Keeping your feet parallel to each other, slightly point the toes inward and place your hands on your hips.
- Inhale deeply and raise your arms. Now exhale, bend forward from your hips and touch the floor with your fingertips. Keep your feet firmly pressed on the floor and do not bend your knees. Keep on stretching your torso, to enable you to touch the floor. Your forearms should be perpendicular to the floor, and your arms should be parallel to each other.
- Keep on extending your neck and spine further. Lengthen your torso further, and try to rest the crown of your head on the floor. Sliding the legs further apart will facilitate stretching.
- A beginner may find it difficult to stretch so much. Do not worry and do not force yourself to do so. Keep a wooden block or a rolled up blanket or a cushion on the floor in front of you and rest your head on that.
- Hold this pose for 30 seconds or more. Release the pose gently. Inhale and straighten your torso, till you are standing upright. Hop back to stand in Tadasana (Palm Pose). Rest for a few minutes and repeat the posture 3 or 4 times.
Benefits: This is a standing and bending yoga pose, with the legs stretched apart, and is particularly helpful for building up a flexible and supple body.
It stretches and strengthens the hamstrings, legs and spine and helps to reduce stiffness, tiredness and tension in these muscles. In doing so, it calms the brain and also helps to relieve backache, headache and mild depression.
This forward stretch also helps to work out the muscles of the neck and lower back and thus improve overall posture.
Contraindications and precautions: Do not attempt this pose if you suffer from any lower back problems. Always consult your medical expert before starting any exercise program.
