Prasarita Padottanasana

Prasarita Padottanasana (Sanskrit: प्रसारित पादोत्तानासन, IAST: Prasārita Pādottānāsana) or Wide Stance Forward Bend is a standing forward bend asana in modern yoga as exercise.[1][2]

Prasarita Padottanasana

Etymology and origins

The name comes from the Sanskrit Prasārita (प्रसारित) meaning "spread out", Pada (पाद) meaning "foot", Uttan (उत्तान) meaning "extended", and Asana (आसन) meaning "posture" or "seat".[3]

The pose is not found in medieval hatha yoga texts. It is described in the 20th century by Krishnamacharya in Yoga Makaranda and Yogasanagalu, and also by his to pupils, Pattabhi Jois in his Ashtanga Vinyasa Yoga,[4] and B. K. S. Iyengar in his Light on Yoga.[2]

Description

This is a standing pose with the feet wide apart and the body folded forward and down until in the completed pose the head touches the ground and the hands are placed flat on the ground, the tips of the fingers in line with the heels, the arms bent at right angles.[1][2][5] In Ashtanga vinyasa yoga, four variant forms of the asana, which is considered fundamental to that style of yoga, are identified.[6][7] A pair of yoga blocks may be placed under the hands to allow those with tight hamstrings to execute the pose without strain.[8]

Variations
Parivritta Prasarita Padottanasana, the rotated variant of the pose

The rotated variant of the pose is Parivritta Prasarita Padottanasana. The position of the legs is unchanged, but the body is rotated so that one hand is on the floor, while the other arm, directly above that hand, is pointing straight upwards; the gaze is directed to the side or upwards. A yoga block may be placed under the lower hand to enable the pose to be held without strain.[9][10][11]

The reclining form of the pose is Supta Konasana.[12]

References
  1. Mehta, Silva; Mehta, Mira; Mehta, Shyam (1990). Yoga: The Iyengar Way. Dorling Kindersley. pp. 42–43.
  2. Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Unwin Paperbacks. pp. 81–85.
  3. Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
  4. Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. pp. 100–102. ISBN 81-7017-389-2.
  5. Vernon, Rama Jyoti (2014). Yoga: The Practice of Myth and Sacred Geometry. Lotus Press. p. 167. ISBN 978-0-940676-26-8.
  6. "Six Standing Poses become fundamental positions for Ashtanga Yoga". Ashtanga Yoga Institute. Retrieved 28 November 2018.
  7. MacGregor, Kino (2013). The Power of Ashtanga Yoga: Developing a Practice That Will Bring You Strength, Flexibility, and Inner Peace --Includes the complete Primary Series. Shambhala. p. 373. ISBN 978-0-8348-3041-7.
  8. Carpenter, Annie (16 March 2012). "Stretch Skillfully: Wide-Legged Standing Forward Bend". Yoga Journal. Retrieved 7 January 2022.
  9. "Parivrtta Prasarita Padottanasana". Yogapedia. Retrieved 7 January 2022.
  10. "Parivrtta Prasarita Padottanasana". Yogic Way of Life. 18 May 2016. Retrieved 7 January 2022.
  11. "How to Do Revolved Wide-Legged Standing Forward Fold in Yoga". Everyday Yoga. Retrieved 7 January 2022.
  12. "Supta Konasana". Ashtanga Vinyasa Yoga. Retrieved 4 February 2019.
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