Prasarita means "stretch out" in Sanskrit, while Pada means "foot or leg." 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.
- The asana cools the body and mind while providing a sense of calm and rest.
BENEFITS
- Reduces sadness and increases self-assurance Soothes the sympathetic nervous system and the brain.
- The heart and lungs are energized.
- Blood pressure is reduced.
- Stress-related headaches, migraines, and tiredness are relieved.
- Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches.
- Lower back pain is relieved.
- Strengthens the knee joint while allowing the hip joint to move freely.
- Menstrual flow is regulated.
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 Stand in Tadasana on your hands and knees.
- Place your thumbs on your back and your fingers on your hips' front.
- Take a deep breath and stretch your feet 4 feet (1.2 meters) 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 Exhale, bend forward, and raise both kneecaps at the same time.
- Bring your torso down to the floor, aligning 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 On the floor, flex your palms and flatten 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.
PROPS - A BOLSTER
This prop assists individuals with stiff lower backs in achieving the final position more efficiently and without strain.
VARIATION 1
Head on Bolster
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 middle of the bolster as you bend toward 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
If you have a stiff spine and find it difficult to put your head on the floor, a WOODEN BLOCK may assist.
- Use the block until your back muscles and spine become 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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