Prasarita Padottanasana C
Definition - What does Prasarita Padottanasana C mean?
Prasarita padottanasana C is the third of four positions of this wide-legged forward fold, which involve four different expressions of the arms, although the base of the pose and the posture of the spine remain the same throughout the expressions of the asana. From Sanskrit, prasarita means “expanded,” “stretched out" or "spread.” For padottanasana, pada means “feet,” uttana means "intense stretch” and asana means "posture" or "seat."
To enter into prasarita padottanasana C, one stands with feet spread wide apart, grounded firmly, and hands on hips. On the inhale, interlock the hands behind the back and look towards the sky. Exhale while tilting the hips and pelvis forward with a flat spine, moving the head towards the floor and bringing the interlocked hands overhead. Let the hands fall towards the floor, touching the floor if possible. The shoulders should remain active, pressing down the back with arms strong and straight, and the shoulders away from the ears. In the fullest expression of this pose, the crown of the head will be able to touch the floor.
Prasarita padottanasana c is also known as wide-legged forward bend C.
Yogapedia explains Prasarita Padottanasana C
Within yoga, one of the goals is to achieve a state of balance within one's self. The prasarita padottanasana series encourages this by clearing the mind and strengthening the body through the movements of the lower and upper body. The legs are strong and solid, offering a grounded base for the rest of the body, while the spine falls forward allowing blood flow to the brain and encouraging clarity of mind. In prasarita padottanasana C, specifically, the arms are behind the body with interlocked hands and are allowed to fall forward towards the floor, with strong shoulders moving down the back and away from the neck and ears. This expression of the arms acts to open the shoulders and chest in a posture of submissiveness or humility, facilitating deep breaths for the practitioner. When matching movements with the breath, one can experience both energizing and meditative effects
This pose can be found therapeutic for individuals experiencing mild depression or anxiety, and may offer relief for those who have a headache or feel fatigued.
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