Pada prasar paschimottanasana

Exercise-89: Pada prasar paschimottanasana (the legs spread and back stretching pose)

• Sit with the legs spread as wide as possible.
• Clasp the hands over the head and swivel the torso slightly to the right.
• Stretch the arms upward and bend the trunk downward.
• Touch the right knee with the nose.
• Raise the trunk and repeat on the opposite side.

VARIATION-1

Pada prasar paschimottanasana- variation 1

• Sit with the legs spread and the hands clasped behind the back.
• Raise the arms and try to touch the ground between the knees with the nose.
• Raise the trunk and resume a seated position.

VARIATION-2

Pada prasar paschimottanasana – variation 2

• Sit with the legs spread but do not clasp the hands behind the back.
• Bend forward, grasp the big toes and try to place the forehead on the floor.
• Do not bend the knees.
• Return to the starting position after a short time in the final pose.

Breathing (for all three techniques)-

• Breathe normally in the sitting position.
• Retain the breath while bending forward into the final pose and returning to the starting position.

Duration-
Perform each technique up to 5 times.
Sequence-
This asana is a counter pose to backward bending asanas.
Limitations-
Not to be done by people with slipped disc, sciatica, chronic arthritis or sacral infections.
Benefits-
This asana has essentially the same benefits as paschimottanasana.

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Forward Bending Asanas Benefits