Intense Spread Leg Stretch Pose (Prasarita Padottanasana)

The Sanskrit word ‘Prasarita’ means to spread apart, ‘Pada’ means a foot, ‘Ot’ means intensity while ‘tan’ means to stretch. So the legs are spread widely with an intense stretch. Prasarita Padottanasana means Wide-Legged Standing Forward Bend.

Benefits of the Intense Spread Leg Stretch Pose (Prasarita Padottanasana):
Prasarita Padottanasana (Intense Spread Leg Stretch Pose) strengthens and stretches the inner and back legs and spine and tones the abdominal organs. Prasarita Padottanasana (Intense Spread Leg Stretch Pose) also calms the brain and sympathetic nervous system, relieves mild backache, fatigue, and mild depression. Prasarita Padottanasana (Intense Spread Leg Stretch Pose) energizes heart and lungs, reduces blood pressure and relieves stomach ache by reducing acidity. This asana also strengthens knees joint and makes hip joint supple and regulates menstrual flow

How to perform the Intense Spread Leg Stretch Pose (Prasarita Padottanasana):
- Start the asana with standing straight and step the feet apart into a wide straddle. The feet should be slightly pigeon-toed so that the outside edges of the feet stay parallel.
- Deepen the hip creases as you come into a forward bend.
- Bring the hands directly underneath your shoulders. Then begin to walk the hands back, bringing your wrists in line with your ankles, if possible.
- Bend the elbows and try to bring your body weight forward into the balls of your feet to keep the hips in the same plane as the ankles.
- Engage the quadriceps and draw them upwards.
- Hold the position and take 5 to 10 breaths. While breathing-out lengthening the spine and deepening the forward bend while breathing-in.
- Return to the normal position with bringing your hands onto your hips and keep your back flat as you come up to stand.

Duration and repetition of the Intense Spread Leg Stretch Pose (Prasarita Padottanasana):
Hold the asana for 5 to 10 breaths. Repeat twice.

Difficulty Level and Advancement of the Intense Spread Leg Stretch Pose (Prasarita Padottanasana):
Prasarita Padottanasana (Intense Spread Leg Stretch Pose) is a difficulty level 3 asana recommended for beginners.

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