Follow the following steps in order to complete the Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose -
Initially begin in the posture of Tadasana pose.
Do take a long deep breath
Then hop lightly in order to spread your feet wide apart that is about 3 to 4 feet apart.
On your waist, do rest both your hands, just right above your buttocks
Do keep your feet perfectly parallel to each other.
Then draw up on the inner parts of your ankles slow and steadily to left of the the inner arches of your legs.
Do place your feet on the ground firmly
Then draw the thigh muscles so that you can perfectly engage them too.
Do take in a deep breath.
Then properly lift your chest.
Do permit your front torso to be just longer than your back.
Then properly exhale plus keep lengthening the front portion of your torso.
Just lean slowly towards your front.
Keep your shoulders and chest to get parallel to the floor.
Do rightly reach out your hands plus tightly press your fingertips right in front of you.
In a slightly concave position, do keep your back plus your torso.
Then, raise your head slow and steadily so that your perfect gaze is just upwards plus you are directly looking to the ceiling.
Do gently push the top of your thighs slightly backwards in order to lengthen your torso.
Then take in several deep and long breaths plus keep exhaling as well.
Do bend your elbows plus lean in little further.
Then bend your torso from the hips.
Do try plus properly rest the crown of your head on the ground in front of you.
Then firmly press the inner parts of your palms into the ground.
Do keep your fingers directly pointing forward.
Then draw your shoulders backwards.
Do take in a deep breath
Finally come back into the Mountain Pose.
The anatomical focus of the Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose deals with head to toe with a lot of perfection.
Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose can be largely used in order to combat the Mild depression, Headache and Fatigue.
There are many benefits of Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose. Some of them are as follows -
It helps largely to improve blood circulation to the brain.
It revitalizes the whole body.
It calms the mind.
It is gives a good stretch for the entire body.
It perfectly helps to tone the muscles in the hip, groin and calves region.
It helps in strengthening and stretching particularly the spine and hamstrings.
It largely provides a better massage for internal organs like liver and the kidneys.
It stretches and strengthens the hips, hamstrings and groins.
It calms the body and mind.
It properly decompresses the spine
It immediately relieves anxiety, fatigue and mild depression.
It reduces physical strain and mental stress.
Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose shouldn't be practiced by those who are suffering lower back problems, injuries and pains plus Sinus congestion. In case, they are indulging in this particular asana then they must avoid full forward bends.
The right kind of beginner's tip for Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose is to keep a soft folded blanket or a soft padded yoga block just in front plus place the crown of your head firmly on the block of the blanket. On the other hand, beginners are generally unable to completely bend plus keep their crown on the ground, this largely assists to maintain balance when you are improving your perfect stretch in the given situations and circumstances of the yoga session.
While you are bending in Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose, instead of firmly pressing your both palms to the ground, you can slow and steadily move them just behind your back plus hold them tightly together with a lot of perfection. In certain cases, you can manage to join your both hands in the position of the Anjali Mudra while indulging in the bend.
In case, if your head doesn't directly touch the yoga mat then you can keep your head on a soft pillow or a solid block.
A partner can assist you largely while indulging in Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose. The partner can encourage you when things are done in the right manner and suggest you when you perform in the wrong manner. A partner is always there to catch you when you are losing the balance and about to fall to the ground in any situations and circumstances in the yoga practice sessions.
The preparatory poses of Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose are Supta Baddha Konasana or Reclining Bound Angle Pose, Adho Mukha Svanasana or Downward Facing Dog Pose and Uttanasana or Standing Forward Bend.
The follow up poses of Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose are Baddha Konasana or Bound Angle Pose, Paschimottanasana or Seated Forward Bend, Bakasana or Crane Pose, Utthita Parsvakonasana or Extended Side Angle Pose and Head Stand or Sirsasana.
The deepening of the pose of Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose can be performed only by regular and advanced yoga practitioners. The beginners are advised never to indulge in Prasarita Padottanasana or the Standing Wide-Legged Forward Bend Pose without the personal supervision of the yoga instructor. There are many chances of harming yourself in this particular posture when things are indulged in a wrong manner.