How Does Wide-Legged Forward Bend Help To Reduce Blood Pressure

By Patricia | November 5, 2008

What Is Wide-Legged Forward Bend

The Wide-legged Forward Bend is called Prasarita Padottanasana in Sanskrit. In this pose you can feel the strength of your lower body. At the same time, you grow tranquil and calm. Your legs are challenged in this asana, but well rooted in the ground, your head and heart are soothed, calmed, and purified. No surprise, therefore, that this asana is frequently used as a palliative for worn out, anxious nerves.

Steps To Do Wide-legged Forward Bend

1.  Start the pose in Tadasana (Mountain Pose. Then step 2 ½ to 3 feet apart with hands on your hips feet are parallel.

2.  With a deep exhalation, lean forward from your hips. Keeping your torso parallel to the floor, press your fingertips into your Mat directly right under your shoulders.

3.  Stretch your elbows out, keeping your legs and arms at right angles to the floor but parallel to each other. Stretch your spine uniformly all over in such a way that your back is bent inwards from your sacrum to your neck. Keeping your neck erect, raise your head and try to look up at the ceiling.

4.  Take a few slow, deep breaths and then, with a deep exhalation, flex your elbows and drop your head and body forward in an attempt to touch your Mat with your head. See that, as you bend forward, your trunk is stretched out long, not curved or bent.

5.  Pressing your hands firmly into your Mat move your hands back till your lower arms are at right angles to the floor, your upper arms still parallel to each other. Pull your shoulders back, straightening your shoulder blades, further across your back.

6.  Hold the pose anywhere from ½ a minute to 1 minute. To exit from the pose, crawl your hands back on your under your shoulders, raise and stretch your body. Then inhale, place your hands on your hips, suck in your sacrum and gently bring your body up.

7.  Move back into Tadasana (Mountain Pose).

Benefits Of Wide-legged Forward Bend (Prasarita Padottanasana)

  • The Wide-legged Forward Bend tones up your abdominal muscles and organs, stretches and strengthens the legs, back and spine,
  • It energizes the heart and lungs and helps reduce blood pressure
  • It soothes the brain and sympathetic nervous system
  • Wide-legged Forward Bend also reduces fatigue, mild depression, backaches and stomach ache by reducing acidity;
  • It helps regulate menstrual flow

Contraindications:

  • Wide-legged Forward Bend is best avoided in cases of low blood pressure and lower-back problems