Benefits of Prasarita Padottanasana and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
Medically reviewed by Dr. Ankit Sankhe
Last updated: Jul 31, 2023Click to rate this article!
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By Dr. Ankit Sankhe +2 more
Medically reviewed by Dr. Ankit Sankhe
Last updated: Jul 31, 2023Table of Contents
Over the past few decades, yoga has been performed by people from all walks of life. Youngsters, old-aged, famous personalities, and homemakers have been undergoing yoga training. Yoga has become a multi-billion-dollar profit-making industry for many people. Yoga has been popularised in the West, and according to the statistics, about 16 million Americans perform yoga every year. Several entrepreneurs brand their style of yoga. Yoga broadly comprises asanas (postures) and pranayamas (techniques for breathing control).1 Prasarita Padottanasana is one type of yoga or asana that benefits humans. Let us look at the health benefits of prasarita padottanasana.
Prasarita padottanasana is also known as the wide-legged standing forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture. This asana is beginner-intermediate level asana. Happy baby pose (Ananda Balasana), standing forward band (Uttanasana), standing backwards bend (Ardha Chakrasana), and downward-facing dog (Adho Mukha Savasana) are some of the preparatory poses for Prasarita padottanasana.2
You can do Prasarita padottanasana in the following way:
Based on my experience, I have observed that practicing Prasarita Padottanasana along with other yoga asanas may be beneficial for women with chronic pelvic pain (CPP) in managing their pain and improving their quality of life and sexual function. This yoga pose, when taught and practiced correctly, helps increase body awareness, release tension in the pelvic area, and promote relaxation.
Dr. Siddharth Gupta, MD
Some of the interesting facts related to prasarita padottanasana are as follows:
Some of the potential benefits of prasarita padottanasana are as follows:
A study by Williams et al. in 2009 showed that a yoga protocol consisting of prasarita padottanasana might help to reduce lower back pain. The result of the study suggested that regular training of prasarita padottanasana may reduce pain intensity and may improve functional ability.3 However, more studies are required to check if prasarita padottanasana can help to reduce lower back pain. If you experience lower back pain for a prolonged period, you must consult your doctor.
A study by Ganga et al. in 2018 showed that a yoga protocol consisting of prasarita padottanasana and other asanas might help improve muscle strength and flexibility in women.4 However, further studies are required to check if prasarita padottanasana shows the same results as mentioned. Perform this asana under a proper yoga trainer.
A study by Kiecolt-Glaser et al. in 2014 showed that a yoga protocol consisting of prasarita padottanasana might benefit breast cancer survivors. The yoga protocol may reduce fatigue and inflammation by decreasing the inflammatory mediators (molecules in the body that cause inflammation).5 However, further studies are required to check if Prasarita padottanasana may benefit breast cancer survivors. You must consult your doctor if you suspect any abnormality of cancer treatment.
Irritable bowel syndrome (IBS) is a digestive disorder affecting the stomach and the intestine. A study by Evans et al. in 2014 showed that a yoga protocol consisting of prasarita padottanasana might help in the case of irritable bowel syndrome. Prasarita padottanasana may reduce the symptoms of irritable bowel syndrome and relieve the pain caused in the abdomen.6 However, further studies are required to check if prasarita padottanasana can help reduce irritable bowel syndrome symptoms. Therefore, you must consult your doctor if you suspect any symptoms of irritable bowel syndrome.
Prasarita padottanasana may help to attain a state of balance and harmony. It may help to get rid of all the negative and unwanted thoughts.7 However, further research is required to determine if prasarita padottanasana can help with mental well-being.
Prasarita padottanasana may help to reduce headaches and get rid of insomnia. Insomnia is a common sleeping disorder (hard to sleep).7 However, further research is required to check if prasarita padottanasana can help to reduce headaches and insomnia.
Prasarita padottanasana may help to improve posture. Prasarita padottanasana may stretch and strengthen the spinal column and correct the posture. Regular practice of this pose may tone the abdomen, erect the body, and elongate the spine.7 However, further research is required to check if prasarita padottanasana can help to correct the posture.
Performing prasarita padottanasana regularly may help in managing diabetes. It may control blood sugar levels.7 However, further studies are required to confirm if prasarita padottanasana may be beneficial in the case of diabetes. Therefore, you must check your blood sugar levels regularly and consult your doctor in case of high blood sugar levels.
Over the years, I have observed that incorporating Prasarita Padottanasana into your routine may provide a safe and effective intervention for reducing symptoms of Restless Legs Syndrome (RLS). It can help improve sleep quality, enhance mood, reduce stress levels, and alleviate the severity of RLS symptoms. The stretching and relaxation techniques involved in Prasarita Padottanasana might be largely responsible for this.
Dr. Rajeev Singh, BAMS
The following risks may be associated with prasarita padottanasana:
With the guidance of a qualified and experienced yoga teacher, we can assess risk factors and continue to practice prasarita padottanasana with precautions.
Prasarita padottanasana is also known as the wide-legged forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture. Prasarita padottanasana may reduce lower back pain, improve posture and muscle flexibility and activate the energy point. This might also be beneficial in the case of cancer, managing weight, and digestive disorders. Prasarita padottanasana may help to manage stress and improve mental well-being. People with eye and ear problems shall be careful before doing prasarita padottanasana. People with high blood pressure and back injuries should be cautious before doing prasarita padottanasana. You must do prasarita padottanasana under the guidance of a trained yoga professional.
Prasarita padottanasana may reduce lower back pain, improve posture and muscle flexibility and activate the energy point. It may also be beneficial in managing weight and digestive disorders. Prasarita padottanasana may reduce fatigue and inflammation in breast cancer survivors. Prasarita padottanasana may help to manage stress and improve mental well-being.3-9
Happy baby pose (Ardha balasana), standing forward band, standing backward bend (Ardha chakrasana), and downward-facing dog (Adho Mukha savasana) are some of the preparatory poses for prasarita padottanasana.2
People with lower back pain and knee injury should be cautious before doing prasarita padottanasana.2 You must do prasarita padottanasana under the guidance of a trained yoga professional.
Prasarita padottanasana may help combat loneliness, fear, sadness, and betrayal. It may help with emotional grounding and stability, standing up for oneself, calming stress, and reducing anxiety. It helps to accept oneself and become compassionate. Additionally, prasarita padottanasana may help to increase self-power and self-worth.
Prasarita padottanasana is also known as the wide-legged standing forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture.
Disclaimer: The information on this site is provided primarily for educational reasons and is not meant to replace professional medical care. The reader should speak with their doctor to see whether the information is appropriate for their circumstances because everyone has diverse needs.
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