Revolved Wide-Legged Forward Bend
परिवृत्त प्रसारित पादोत्तनासन
Target Muscles
Benefits (6)
- + Stretches hamstrings, adductors, and calves
- + Increases spinal mobility and flexibility
- + Tones abdominal organs and improves digestion
- + Strengthens core and legs
- + Relieves mild backache and stiffness
- + Calms the brain and relieves mild depression
Avoid If (5)
- - Severe spinal injury or disc issues
- - Acute hamstring or groin injury
- - High or low blood pressure
- - Migraine or vertigo
- - Heart problems
About
Revolved Wide-Legged Forward Bend is an intermediate standing twist that stretches the hamstrings and inner thighs while deeply rotating the spine. It builds core strength and improves spinal flexibility, offering an invigorating detoxifying effect.
Step-by-Step Instructions
1. Begin by standing with your feet wide apart, about 3-4 feet, in preparation for Prasarita Padottanasana. Ensure your feet are parallel and outer edges are firmly grounded.
2. Inhale and place your hands on your hips, lengthening the spine. Exhaling, fold forward from the hips, keeping your spine straight.
3. Place your right hand on the floor or a block directly under the center of your chest, between your feet.
4. Inhale and lengthen your spine. Exhaling, rotate your torso to the left, extending your left arm towards the ceiling.
5. Draw the left shoulder blade back and open the chest. Turn your head to gaze upwards, towards your lifted fingertips.
6. Keep your legs strong, lifting through the thighs, and maintain stable hips. Press through the grounded right hand to deepen the twist.
7. Inhale deeply, lengthening the spine, and exhale to expand the twist. Ensure your weight is evenly distributed through your feet.
8. Hold the pose for 30 seconds to 1 minute. Inhale to slowly unwind from the twist and return to the center, hand on the floor.
9. To repeat on the other side, place your left hand in the center and rotate the torso to the right, lifting the right arm.
10. Inhale to slowly come up to standing and bring your feet together.