Prasarita: Expanded
Pado: foot
ottana: Intense or Extended
Asana: Pose
Revolved Wide Angle Forward Bend at a Glance
Parivrtta Prasarita Padottanasana or Revolved wide-legged forward bend pose gives a deep stretch. It helps activate the chakras and the smooth flow of the prana (energy). This works on digestion, focus, and concentration. It activates the Manipura chakra and third eye chakra.
Benefits:
- Parivrtta Prasarita Padottanasana improves spinal flexibility.
- Helps to be balanced, and stable and improves focus and concentration.
- It activates the abdominal organs which improves the digestion process.
- It energizes the body and mind and makes it calm.
- It helps to stretch your leg muscles.
Who can do it?
Beginners can do this pose. People with good health and looking to cut down their side belly fat can do this asana. People looking for better hip, spinal flexibility, and hamstring stretch can do this asana.
Who should not do it?
Individuals with severe back pain or any injuries should avoid doing this asana. People with any recent surgeries should avoid it. People with herniated discs or sciatica should avoid this pose. People with high BP should avoid this pose. Pregnant women should avoid this pose.
How to Do Parivrtta Prasarita Padottanasana?
Follow the Step-by-Step Procedure
- This is an intermediate and also a beginner pose, The Revolved wide-legged forward bend pose opens and balances the three chakras in your body, Vishuddha, Svadhisthana, and Muladhara chakra.
- Start with the Tadasana pose, with your back straight and head in line with the neck and spine.
- Keep your hands straight, Relax, and breathe in and out gently.
- Spread your legs with a gap of three to four feet between and toes pointing front.
- Now breathe in deeply, open up your chest stretch your neck and bend, breathe out, fold your upper body from the hip, and keep your legs grounded.
- Fold forward till your hands reach the floor and your, left and right arms should be straight, in line with the shoulder.
- In inhaling again and with an exhale your right palm should be placed on the floor and a little toward your inner left foot. Your palms should be resting on the floor.
- Again, inhale and slowly take your left arm up to the sky and your fingers pointing at the sky opening your chest, and twisting your upper body to the left side.
- Your left hand should be straight with the shoulders.
- If you are flexible, you can turn your neck to look up to your left-hand fingers.
- Hold the Revolved wide-legged forward bend pose and keep breathing according to your comfort.
- While you come out of the pose exhale bring your left arm down towards the floor. Then inhale and lift your upper body and come to the Tadasana posture.
- Take some relaxed breaths and to balance do it on the other side too with your left palm on the floor and lifting the right hand to the sky for the same amount of time.
What are the Benefits of Parivrtta Prasarita Padottanasana?
- The revolved wide-legged forward bend yoga pose is good for your upper body, neck, and shoulders, it strengthens and makes it more flexible.
- It helps to activate and tone abdomen muscles which helps with better digestion and relieving gas and constipation.
- If you have a poor posture or a sedentary lifestyle, it helps to give a good stretch, nourishes, and tones your legs and thighs.
- With the upper body twist, it helps to strengthen your core.
- It also reduces the stress and tension from your neck, shoulders, and upper back muscles.
- Other benefits, it increases your balance and stability and also focus and concentration.
- It helps with stress and anxiety and relieves mild depression.
Health Conditions that Might Benefit from Parivrtta Prasarita Padottanasana
- People with mild back pain can do this pose to get relief.
- If you have digestion issues, practice this asana regularly, which helps relieve constipation and gas by stimulating the abdominal organs.
- When you do this with a deep breath, the twist helps you to get a sense of calmness and relief from stress and anxiety.
- If you have difficulty concentrating and focusing on your work, you can practice this to improve it.
- You can get relief from menstrual cramps and pain.
- This asana would help improve flexibility in the hamstrings, thighs, back, and neck.
Safety and Precautions
- People having neck injuries or injuries in their knees and with low blood pressure should avoid it.
- Beginners should do this pose under the guidance of the yoga teacher.
- People with any mild or severe medical conditions should check with their healthcare professional before practicing yoga.
- Always do the warmup and follow-up poses.
Common Mistakes
- Not doing a warmup
- Not listening to your body and forcing more than your physical limit.
- Doing this asana after meals.
- Ignoring your health conditions.
Tips for Parivrtta Prasarita Padottanasana
- Do this asana on an empty stomach.
- Don’t try to hold your breath.
- Come up from the pose with a flat back.
- Use props like yoga blocks to support your palms.
- Maintain proper alignment to avoid hurting yourself.
Physical Alignment Principals for Parivrtta Prasarita Padottanasana
- When you stand to start this wide-legged forward bend, keep your feet wide with a gap of 3 to 4 feet, in between.
- The back should be straight and bend down from your hips.
- Twist your upper body to one side. Place one arm on the mat resting on the floor or the yoga block and lift the other arm pointing to the ceiling.
- Keep your feet grounded and your core should be engaged for better balance and stability.
- Look up to your hand keep both hands straight during the pose and keep breathing gently.
Parivrtta Prasarita Padottanasana and Breath
Take a deep breath and relax, while you start the pose, inhale when you straighten your spine. When you bend forward and make a twist, exhale gently. When you hold the pose keep breathing gently and relax your body and mental health.
Parivrtta Prasarita Padottanasana and Variations
- Variation of bringing the hands in the prayer position.
- Another variation -Arm bind variation
- Variation using props to comfort.
The Bottom Line
This is a wonderful twist (wide-legged standing) pose keeping your legs wide bending down from your hips and twisting your upper body with one arm on the floor and the other up toward the sky. This develops better balance and stability. It helps to increase your focus and concentration. This also increases your body awareness. This can give you relief from stress and anxiety. A thorough breathing pattern throughout the pose helps to maintain the proper pose and makes you relaxed and calm.
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