Learn the Wide-Legged Forward Bend - Prasarita Padottanasana

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Establish the Wide-Legged Forward Bend, Prasarita Padottanasana, into your routine.

This tutorial video series will guide novices towards practicing yoga at the basic level.
Don't miss the video on the Hero's Pose.

This pose flexes your hips and spine, stretches the muscles at the back of your legs and increases blood flow to your head.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen

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In this video, you will learn the Wide-Legged Forward Bend, also known as Prasarita Padottanasana.

Stand straight with your feet together and your hands by your side.

Rest your hands on your waist and inhale as you spread your legs apart by about 3-4 feet.

Tighten the muscles of your legs and pull up your knee caps.

Exhale as you place your palms on the floor directly below your shoulders and between your feet.

Inhale and arch your back, raising your head to look up.

Exhale as you bend your elbows and touch the crown of your head on the floor, in line with your hands and feet.

Breathe deeply as you stay in the pose for about 20-30 seconds.

Inhale as you straighten your elbows and look up.

Now, exhale as you slowly lift your upper body and stand with your hands on your hips.

Inhale, arching backwards to counter the forward bend.

Exhale as you straighten your back and take a step to bring your feet together.

Relax in Tadasana.

If you can't bend all the way, use a set of bricks to rest your head on.

This pose flexes your hips and spine, stretches the muscles at the back of your legs and increases blood flow to your head.

You have now learnt Prasarita Padottanasana, the Wide-Legged Forward Bend.

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