Wide-Legged Forward Bend B

Definition - What does Wide-Legged Forward Bend B mean?

Wide-legged forward bend B is the second of four positions in this wide-legged forward fold. Each position involves a different expression of the arms, although the base of the pose and the posture of the spine remain the same throughout the positions of the asana.

To enter into wide-legged forward bend B, feet are spread wide and grounded firmly, with hands on hips. Inhale fully and exhale, tilting the hips and pelvis forward with a flat spine. Move the head towards the floor and press the palms against the waist or hips, with elbows pointed towards the ceiling. The shoulders should remain active, pressing down the back with arms strong and elbows pointed. In the fullest expression of this pose, the crown of the head will be able to touch the floor.

This pose strengthens the spine and legs, stretching the hamstrings and groin areas. It can offer relief for mild backaches by decompressing the spine and can relieve neck muscles fatigued by working at a desk or on mobile devices. With the hands on the hips and the elbows pointed toward the ceiling, it works to open and stretch the shoulders.

Wide-legged forward bend B is also known as prasarita padottanasana B in Sanskrit.

Wide-Legged Forward Bend B

Yogapedia explains Wide-Legged Forward Bend B

One goal of yoga is to achieve a state of balance within oneself. The spread feet intense stretch pose series encourages this balance by clearing the mind and strengthening the body through the movements of the lower and upper body.

In wide-legged forward bend B, the arms are active. The hands press against the waist or hips and elbows point towards the ceiling, while strong shoulders move down the back and away from the neck and ears. This expression of the arms acts to open the chest and facilitate deep breaths for the practitioner. It can help increase circulation and decompress the spine, as well. This pose may offer relief for those who have a headache or feel fatigued.

Those with back injuries must take caution. Beginners learning the pose may want to use a supportive prop underneath the head, such as a yoga block.

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