KIRAN ATMA: Prasarita Padottanasana
Showing posts with label Prasarita Padottanasana. Show all posts
Showing posts with label Prasarita Padottanasana. Show all posts

Yoga Asanas For Stress Relief - Prasarita Padottanasana - Intense Leg Stretch




    Prasarita means "stretched out" or "spread out" in Sanskrit, while pada means "leg" or "foot" in Sanskrit.


    • 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. 


    BENEFITS



    • Soothes the brain and sympathetic nervous system

    • Energizes the heart and lungs 

    • Lowers blood pressure 

    • Relieves stress-related headaches, migraines, and fatigue 

    • Tone the abdominal organs 

    • Relieves stomachache by neutralizing acidity 

    • Relieves lower backache 



    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. Tadasana means "to stand" in Sanskrit. 

     

    • Place your hands on your hips, thumbs on the back and fingers on the front, with your thumbs on the back and fingers on the front.  

    • Take a deep breath and stretch your feet 1.2 meters (4 feet) 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. Lift both kneecaps as you exhale. 

     

    • Bring your torso down to the floor by bending forward and stretching 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. Keep your hands flat on the floor while flexing 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. 



    VARIATION 1 - HEAD ON BOLSTER



    PROPS - A BOLSTER.


    Assists individuals with stiff lower backs in achieving the final posture more efficiently and without effort. 


    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 center of the bolster as you bend towards 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 - A WOODEN BLOCK.


    • Will assist you if you have a stiff spine and find it difficult to put your head on the floor. 
    • Continue to use the block until your spine and back muscles are 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.



    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    Yoga Asanas For Stress Relief - Prasarita Padottanasana - Intense Leg Stretch



      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.



      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.