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Wide Legged Standing Forward Bend
With Dr Kiki Morriss
This pose, Wide Legged Standing Forward Bend, or Prasarita Padottanasana, helps to increase flexibility in the back and legs
Wide Legged Standing Forward Bend is a resting pose that increases the flexibility of your legs and back.
The benefits of this pose:
- Stretches and increases the flexibility of the hamstrings at the back of your legs and the adductor muscles of your inner thighs.
- stretches your outer ankles.
- Stretches your gluteus maximus and erector spinae muscles.
- Lengthens and releases your spine.
- Relaxes and calms your mind.
- Can relieve insomnia.
Cautions and modifications:
- You can try bending your knees if you have lower back or hamstring issues, but practice with caution and consult a professional if necessary.
- Bring your feet closer together if you have a groin strain.
- Use blocks under your hands if you are unable to reach the ground.
- If you have blood pressure issues, consult your doctor before practicing deep forward bends.
- Reach your arms wide and hold onto your ankles. If possible, wrap your middle and index fingers around your big toes.
- Interlink your fingers behind your back and lift your arms up and over your head.
- Place your hands on your hips and draw your elbows towards each other.
- Bring your hands into Reverse Prayer Pose behind your back.
- If your head comfortably reaches the floor, come into a Tripod Headstand.
MOVING INTO THE POSE
- Start in Mountain Pose (Tadasana).
- Step your feet wide apart.
- Align your feet directly below your wrists
- Turn your toes slightly inwards.
- Inhale and place your hands on your hips.
- Exhale and bend down
- Place your hands on the floor between your legs, in line with your feet.
- Lower the crown of your head towards the ground.
FOCUS YOUR GAZE
- Your dristi (focal point) is at the tip of your nose or at a fixed point straight ahead of you. Keep your gaze soft.
CREATE A STRONG FOUNDATION
- Press your feet into the ground to create a firm foundation.
- Maintain the stability of the pose by not stepping your feet too wide apart.
- Lift the inner arches of your feet by pressing firmly on the outside edges of your feet.
POSITION YOUR ARMS AND HANDS
- Place your hands in line with your feet.
- Point your elbows back between your legs.
- Place your forearms at a right angle with the ground.
- Place your upper arms parallel to the ground.
FOCUS ON YOUR NECK & SHOULDERS
- Relax and lengthen your neck.
- Draw your shoulder blades down your back by contracting the trapezius muscles of your upper back.
- Lift your shoulders away from your ears and try not to allow them to drop down towards your head.
FOCUS ON YOUR LEGS
- Stretch and lengthen the hamstring, soleus and gastrocnemius muscles at the back of your legs.
- Use the quadriceps muscles at the front of your thighs to straighten your knees and lift your kneecaps.
BREATHING IN THE POSE
- Stay in the pose for 5-10 steady breaths.
COMING OUT OF THE POSE
- Inhale and stand up slowly.
- Place your hands on your hips.
- Return to Mountain Pose (Tadasana).