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.


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.


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.

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



Forward Bending Asanas Benefits

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