Prasarita Padottanasana, also known as Wide-Legged Forward Bend, is a popular yoga pose that provides a deep stretch to the back of the body. This asana is a standing forward fold that targets the hamstrings, calves, and lower back, promoting flexibility and strength in the legs and spine. The Sanskrit word “Prasarita” means “spread out” or “expanded,” “Pada” means “foot,” and “Uttana” means “intense stretch.”
Sanskrit Slok:
प्रसारित पादोत्तानासन
Steps to Do:
1. Begin by standing at the top of your mat with your feet parallel to each other and about 3-4 feet apart.
2. Engage your thigh muscles and lengthen your spine as you inhale.
3. Exhale as you hinge at your hips and fold forward, bringing your hands to the floor or a block.
4. Keep your spine long and reach the crown of your head toward the floor.
5. Hold the pose for 5-10 breaths, then slowly release by engaging your core and inhaling as you come back up to standing.
Benefits:
1. Stretches and strengthens the legs, hamstrings, and calves.
2. Relieves tension in the lower back and improves posture.
3. Calms the mind and reduces stress and anxiety.
4. Stimulates digestion and improves circulation.
5. Can help alleviate headaches and fatigue.
Precautions:
1. Avoid this pose if you have a recent or chronic injury to the back or hamstrings.
2. If you have high blood pressure or vertigo, be cautious when folding forward.
3. Pregnant women should take care not to over-stretch and may want to use a wider stance for stability.
By practicing Prasarita Padottanasana regularly, you can experience increased flexibility and strength in the legs and spine, as well as a sense of calm and relaxation in the mind. As with any yoga pose, it’s important to listen to your body and take any necessary precautions to ensure a safe and enjoyable practice.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
Professional Endeavors
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.
