What Does
Wide-Legged Forward Bend D Mean?
Wide-legged forward bend D is the fourth of four positions in this wide-legged forward fold. This asana involves four different expressions of the arms, while 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 D, stand with feet 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, bringing the hands down to the floor to grasp the feet, with fingers sliding under the edges of the feet. On an inhale, look forward and press the chest down towards the ground, while lifting the hips to allow for more stretch. On the exhale, the shoulders should remain active, pulling down while holding the feet, with elbows lifted and pointed towards the sky. The head should be pressed towards the floor and, in the fullest expression of this pose, the crown of the head touches the floor. Beginners may want to use a supportive prop underneath the head, such as a yoga block.
Wide-legged forward bend D is also known as prasarita padottanasana D in Sanskrit.
Yogapedia Explains Wide-Legged Forward Bend D
One goal of yoga is to achieve a state of balance within oneself. The spread feet intense stretch pose series encourages this by clearing the mind and strengthening the body through the movements of the lower and upper body.
In wide-legged forward bend D, the arms and shoulders are used to pull the practitioner deeper into the pose by holding on to the edges of the feet. This expression of the arms opens the chest further in a posture of active strength, facilitating deep breaths and opening the shoulders. This asana further strengthens the spine and legs, stretching the hamstrings and groin areas. It can also help increase circulation and decompress the spine, which can offer relief for mild backaches and pain in neck muscles that are fatigued by working at a desk or on mobile devices. Those with back injuries, though, must take caution. Finally, this pose may offer relief for those who have a headache or feel fatigued.
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