Prasarita means "stretched out" or "spread out" in Sanskrit, while pada means "leg" or "foot" in Sanskrit.
- This asana provides your legs a good stretch.
- In this position, the body is inverted and the head is resting on the floor, a block, or a bolster.
- This calming and restorative asana is typically done immediately before Salamba Sirsasana at the conclusion of the standing posture cycle.
BENEFITS
• Soothes the brain and sympathetic nervous system
• Energizes the heart and lungs
• Lowers blood pressure
• Relieves stress-related headaches, migraines, and fatigue
• Tone the abdominal organs
• Relieves stomachache by neutralizing acidity
• Relieves lower backache
PRECAUTIONS
- This asana should not be held for more than one minute, particularly if you are a novice.
- To prevent dizziness, slowly exit the position if you have low blood pressure.
- While doing this position, do not tilt your head or squeeze your neck.
INSTRUCTIONS
1. Tadasana means "to stand" in Sanskrit.
- Place your hands on your hips, thumbs on the back and fingers on the front, with your thumbs on the back and fingers on the front.
- Take a deep breath and stretch your feet 1.2 meters (4 feet) apart.
- Your toes should point forward and your feet should be parallel to each other.
- Your feet's outside borders should be pressed on the floor.
- Maintain a straight back.
2. Lift both kneecaps as you exhale.
- Bring your torso down to the floor by bending forward and stretching your spine.
- As you bend, look up to make sure your back is concave.
- Remove both hands from your hips and place them on the ground.
- With your fingers stretched out, place your hands flat on the floor.
3. Keep your hands flat on the floor while flexing your elbows.
- Place the top of your head between your hands on the floor.
- Draw your abdomen in and push your sternum forward.
- Reduce the strain on your head by moving your thighbones and groin back.
- Hold the position for one minute.
VARIATION 1 - HEAD ON BOLSTER
PROPS - A BOLSTER.
Assists individuals with stiff lower backs in achieving the final posture more efficiently and without effort.
INSTRUCTIONS
Place a bolster on the floor between your feet with the flat end facing you.
Steps 1, 2, and 3 of the primary asana should be followed.
Place your crown in the center of the bolster as you bend towards the floor.
Maintain a relaxed head and neck.
Shift your weight to your heels at this point.
For 1 minute, stay in this position.
VARIATION 2- HEAD ON BLOCK
PROPS - A WOODEN BLOCK.
- Will assist you if you have a stiff spine and find it difficult to put your head on the floor.
- Continue to use the block until your spine and back muscles are more flexible.
- Variations 1 and 2 are more advanced variations.
INSTRUCTIONS
- Place a wooden block on the floor in front of your feet, on its wide side.
- Steps 1, 2, and 3 of the primary asana should be followed.
- Place the top of your head on the block by bending forward.
- For 1 minute, stay in this position.
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