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Prasarita Padottanasana Yogasana Benefits, Method, and Precautions

Prasarita Padottanasana Yogasana strengthens your legs and shoulders. Physical exercise is very important to keep the body fit and healthy. This maintains mobility in the body parts and muscles. And at the same time, it also helps in reducing weight. The help of yoga asanas also helps to keep the mind calm and stress-free. One such yogasana is Prasarita Padottanasana Yogasana. With the help of this yoga asana, the muscles of your legs and waist get strengthened. Due to this, flexibility remains in your body and blood circulation is also done properly. Let us know in detail about the benefits and methods of doing this yoga asana.

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Benefits of Prasarita Padottanasana Yogasana:


  • Helps to keep the body flexible and balanced. During this, there is a stretch in the muscles of the shoulders, waist, legs, arms, and thighs. Along with this, flexibility in the spine also increases.
  • This yoga asana helps in reducing fatigue and stress. It also helps in reducing pain in the neck and around the shoulders. It also removes muscle fatigue.
  • In this yoga asana, while spreading the legs, balance and restraint increase in your body. Along with this, the pressure in the ankle and toes also increases, which leads to strength.
  • These yoga asanas help relax the nervous system.
  • During this exercise, the pressure on your chest and upper part increase, and the speed of breathing increases, due to which you breathe faster and the flow of oxygen throughout the body and shortness of breath can also be relieved.
  • This asana helps in increasing self-confidence and increasing stability.

How to do Prasarita Padottanasana Yogasana:

  • To do this yoga asana, stand in the posture of Tadasana on the yoga mat.
  • While inhaling, move the right leg backward and try to stretch the hands to shoulder height.
  • Move the hands towards the hips.
  • Take a long breath and pull the chest upwards. During this, maintain the stretch in the upper part.
  • Now while exhaling, bend forward and try to touch the yoga mat with your fingers while bending forward.
  • During this exercise, touch your head with the ground and try to keep the hips up.
  • During this yoga asana, the elbows will remain bent and hold the toe with the fingers.
  • Stay in this posture for a minute and keep breathing in and out slowly.
  • Take both the hands forward and the body should come parallel to the floor.
  • Now bring both the hands on the hips and draw the breath inwards and raise the body.
  • Now come back to Tadasana’s posture.
  • You can do this for 30 to 60 seconds.

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  • Do not do this asana if you have pain in your spine.
  • Do not do this asana in case of diarrhea or abdominal pain.
  • Do not do Prasarita Padottanasana Yogasan if there is a pain in the neck or legs.
  • Do not practice it if you have heart or high blood pressure.
  • You can also practice this yoga posture for balance and stability.
  • Do not do this even if you have knee pain or arthritis.
  • In the beginning, do it only under the supervision of the trainer.

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