In her seventh video, Nupur Biswas shows us a popular, easy and effective posture called ‘Prasarita padottanasana or the wide leg forward bend.’

Practicing ‘Prasarita padottanasana’

Step 1: For this ‘asana’, please stand with your legs three-and-a-half to four feet apart. Placing your palms on your waist, keep your quadriceps, calves and your core absolutely engaged.

Step 2: Now push your hips out, extend your upper body and bend forward . Hold this midway for a few seconds. You’ll now feel the stretch in your hamstrings.

Step 3: Keep breathing normally and don’t hold your breath. Now, gently place your palms on the floor with your fingers stretched apart.

Step 4: Push your legs out a little more and bend your elbows to rest your head on the floor. Keep breathing and try to hold this posture for 30 to 40 seconds or according to per your comfort.

Step 5: When you are ready, straighten your arms and lift your head off the floor. Place your palms on your waist again, lift yourself up with your core and bring your legs back together.

For beginners who are unable to touch their palms to the floor: keep your hands on the waist and hold the posture with your chest parallel to the floor. This will give a great stretch to the hamstrings and help improve flexibility.

Benefits of this pose

Nupur explains that this ‘asana’ gives a great stretch to your hamstrings and your inner thighs. It also helps lengthen your spine and strengthen your core. ‘Prasarita padottanasana’ pose is highly recommended to deal with headaches, backache, and fatigue and also has a calming effect on the mind.

Click on the video to practice Prasarita padottanasana and include it in your daily routine.



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