Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
<h2> Prasarita Padottanasana. The Pose of the Extended Foot</h2>
<p>Prasarita means «spread out to the sides», pada - «foot» or «leg». In this asana the legs are spread wide apart and extended to their fullest.</p>
<strong> How to perform Prasarita Padottanasana </strong>
<p>1. Stand in Tadasana (Mountain Pose).</p>
<p>2. Place the hands on the hips at the waist so that the fingertips point forward.</p>
<p>3. On an inhalation, jump the feet apart so that the distance between them is 130-150 cm. Tighten the knees; the feet should point straight ahead.</p>
<p>4. On an exhalation, bend the torso forward until it is parallel to the floor. Take the hands off the hips and place them on the floor so that the palms and the feet are in one line. Extend the fingers - they reach forward towards the tips of the toes, with the elbows firm.</p>
<p>5. Lift the head up and keep the back concave. Stay like this for 10-15 seconds, breathing normally.</p>
<p>6. Exhale, bend the elbows and lower the crown of the head to the floor. Keep the head, the palms and the feet in one line.</p>
<p>7. Breathing normally, stay in this final position for 20-30 seconds, paying attention to the following points:</p>
<p>(1) do not bend the knees;</p>
<p>(2) do not let the weight of the body rest on the head - it should be on the legs;</p>
<p>8. Exhale, press the palms into the floor, lift the head and take the hips back. Come into position 5. Wait 5 seconds.</p>
<p>9. Inhale, raise the torso up, exhale and come into Tadasana.</p>
<strong> Particular points: </strong>
<p>(1) Keep the spine concave, as in position 5 - so that the torso is concave from the hips to the neck. Extend the abdomen and the waist towards the head.</p>
<p>(2) Those who cannot rest the head on the floor should move the palms slightly forward. The head should be kept in front, not in line with the feet.</p>
<strong> The effects of practising Prasarita Padottanasana </strong>
<p>In this pose the hamstrings and the abductor muscles are fully engaged, and the flow of blood to the torso and the head increases. Those who are unable to do Sirsasana (Headstand) can practise this pose with benefit, as it aids digestion. Prasarita Padottanasana relieves the fatigue caused by standing poses.</p>