INTENSE WIDE LEG STRETCH
Prasarita Padottanasana ‘B’ can feel like magic if you do it right. It can take small adjustments to feel this asana deep in your muscles and bones. It is easy to simply place the hands at the hips and fall forward and think, wow nothing is happening. However, if you follow our steps below, paying close attention to the Tips for Successfully Completing Prasarita Padottanasana ‘B’ section, then you will feel a big change in this asana!
Prasarita Padottanasana ‘B’ is the second wide legged forward fold in the Ashtanga primary series sequence. It is identified merely by the letter ‘B.’ It is followed directly by Prasarita Padottanasana ‘A,’ and you do not need to return to Samashti base position before moving on to the Prasarita Padottanasana ‘B’ asana. Keep your legs in the same position throughout the entire A, B, C, and D sequence.
(1) Ekam - Inhale - Jump to the right and feet parallel. Toes pointed slightly inward. The distance between the feet will vary based on your height, but slightly more than one meter is a good idea for how wide.
(2) Dve - Exhale - Place the hands on the hip joints. Try to draw the thumbs together over the sacrum. Inhale - Lengthen spine, drawing yourself up as tall as possible.
(3) Trini - Exhale - Bend forward, hinging from the hip joint. Draw the crown of the head towards the floor, or place it directly on the floor. The neck muscles are relaxed and the back is elongated
Hold the posture and breathe for 5 breaths.
(4) Chatvari - Inhale - Come up slowly by lengthening from the base of the spine. Exhale - Release the breath and do not change position.
(5) Pancha - Inhale - Remove hands from the hips and let them fall to the side.
The eyegaze, dristi, is Nasagrai (the tip of the nose).
Tips for Successfully Completing Prasarita Padottanasana ‘B’:
The key points of Prasarita Padottanasana B is to have the fingers pushing into the obliques and abdominal muscles, and to have the back thumbs reaching towards each other over the sacrum. It is important, if possible, to apply uddiyana bandha which is locking the stomach muscles. Make sure you bring your elbows close together and pull the shoulders down and away from the ears. Feel your shoulder blades draw together. Lastly, make sure to lengthen the spine as much as possible before you fold forward. Keep the neck muscles relax and let the head hang heavy if it is not placed on the floor.
Modification for Prasarita Padottanasana ‘B’:
Bending the knees is allowed in this asana for a modification.
Benefits of Prasarita Padottanasana ‘B’:
Prasarita Padottanasana ‘B’ strengthens and stretches the inner legs, as well as the back of the legs. It also stretches the spine. It is known to relieve a mild back ache, as the forward fold relaxes the lower back muscles. To hang with the head heavy, towards the floor, encourages blood flow towards the brain which has been said to calm the mind.
- ARDHA BADDHA PADMOTTANASANA
- UTTHITA HASTA PADANGUSTHASANA–'C'
- UTTHITA HASTA PADANGUSTHASANA–'B'
- UTTHITA HASTA PADANGUSTHASANA–'A'
- Prasarita Padottanasana ‘D’
- Prasarita Padottanasana ‘C’
- PRASARITA PADOTTANASANA ‘B'
- PRASARITA PADOTTANASANA 'A'
- UTTHITA PARSVAKONASANA
- PARIVRTTA PARSVAKONASANA
- Parivrtta Trikonasana
- Utthita Trikonasana
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