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Ashtang Yoga - Prasaarit Padottanasana

Onlymyhealth Editorial Team, Date:2016-06-14

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Wide legged forward bend or the padottanasana is helpful in strengthening and stretching the inner and back legs and the spine. I also aids in toning the abdominal organs. It calms the brain and relieves mild backache. the steps to do this are - Stand in tadasana pose; keep your legs 3 to 4 feet apart. Rest your hands on the hips. Your inner feet should be parallel to each other. Now lift your inner arches by drawing up on the inner ankles and press the outer edges of your feet into the floor. Make sure you engage the thigh muscles by drawing them up. As you inhale, lift your chest, making the front torso slightly longer than the back. Slowly, exhale while maintaining the length of the front torso, learn the torso forward from the hip joints. As your torso reaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Make sure that your legs and arms should be perpendicular to the floor and parallel to each other. Now move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull. Bring your head up, keeping the back of the neck long, and direct your gaze upward toward the ceiling. Watch this video to learn how to do this pose step by step from our yoga expert Jatinder Singh.
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