YanvaYoga > Yoga Poses > Half Wide Legged Forward Bend Twist Pose

Half Wide Legged Forward Bend Twist Pose - Parivrtta Prasarita Padottanasana

Half Wide Legged Forward Bend Twist Pose - YanvaYoga

27.02.202302.03.2023

Half Wide Legged Forward Bend Twist Pose or Parivrtta Prasarita Padottanasana (PAHR-ee-VREE-tah prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh) comes from six words:
“Parivrtta” — meaning “revolved”
“Prasarita” — meaning “spread” or “expanded”
“Pada” — meaning “foot” or “leg”
“Ut” — meaning “intense”
“Tan” — meaning “to stretch”
“Asana” — meaning “pose”.
This pose allows you to work on flexibility of your hamstrings, hips and shoulders while strengthening your core in the twist. The focus here on lengthening the spine is a good habit to build and use for other yoga twists.

Pose Detail

By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Beginners
Body Position: Forward Bend Yoga Poses, Standing Yoga Poses
By Benefit: Yoga Poses For Digestion

Step-by-Step Instructions

Step 1

Begin with Tadasana / Mountain Pose.

Step 2

From Tadasana spread your legs and come into Prasarita Padottanasana / Wide-Legged Forward Bend.

Step 3

Press your palms firmly against the floor and lift your torso halfway up. Make sure your back is parallel to the floor.

Step 4

With an inhalation, bring your left palm forward and place it directly under your chest.

Step 5

Exhale and twist your torso to your right side.

Step 6

Lift your right hand up and point your fingertips to the ceiling.

Step 7

Look at your right palm and stay in this pose for 3 to 6 long breaths.

Benefits and Contraindications

Benefits

Opens the shoulders

Improves balanse

Stimulates the abdominal organs and improves digestion

Stretches the hamstrings, calves, hips and lower back

Helps to expand chest

Contraindications

Lower back pain or injuries

Low blood pressure

Migraine or vertigo

Hamstring and shoulder injuries

Photo poses in different angles

Modifications, Props and Tips

If your hands don’t easily reach the floor when you fold forward, place each hand on a yoga block. Move one of the blocks to the center between your feet for the twist.
If your head easily touches the floor when you fold forward, narrow your stance.
If your hamstrings are very tight, bend your knees.
To deepen the pose, more flexible students can clasp the outer ankle of the opposite leg with their bottom hand. Bend the top elbow, and bring the top hand around to rest on the thigh of the opposite leg. For example, if your right arm is raised and left hand is on the floor, hold your right ankle with your left hand and hold your left thigh with your right hand. This extra pressure will help the torso rotate even deeper.