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Revolved Wide-Legged Forward Bend Pose (Parivrtta Prasarita Padottanasana)

Interesting Fact

Parivrtta Prasarita Padottanasana, also known as Revolved Wide-Legged Forward Bend Pose, is often referred to as the “Windmill Pose” due to the arm movements that resemble the blades of a windmill. This pose is a powerful combination of forward bending and twisting, offering a unique challenge to balance and flexibility.

Benefits

  • Physical Benefits:
    • Stretches the hamstrings, calves, and spine.
    • Strengthens the legs, hips, and core.
    • Improves balance and stability.
    • Enhances digestion and stimulates abdominal organs.
  • Energetic Benefits:
    • Activates the Manipura (Solar Plexus) Chakra, boosting confidence and personal power.
    • Stimulates the Anahata (Heart) Chakra, promoting emotional balance and compassion.
  • Mental Benefits:
    • Reduces stress and anxiety.
    • Enhances focus and concentration.
    • Promotes a sense of calm and well-being.

Contraindications

  • Lower back pain.
  • Spine injuries.
  • Herniated discs.
  • Sciatica.
  • High blood pressure.
  • Pregnancy (consult a doctor).

Practice Guide

Performing Parivrtta Prasarita Padottanasana

  1. Starting Position: Begin in Tadasana (Mountain Pose). Step your feet wide apart, about 3-4 feet.
  2. Lunge: Turn your right foot out 90 degrees and your left foot slightly in. Align your heels.
  3. Forward Bend: Inhale and lengthen your spine, then exhale and fold forward from the hips, placing your hands on the floor or on blocks.
  4. Twist: Place your left hand on the floor or a block directly under your shoulder. Inhale and lengthen your spine, then exhale and twist your torso to the right.
  5. Extend: Extend your right arm towards the ceiling, palm facing forward. Keep your left hand grounded for stability.
  6. Dristi (Gaze): Focus your gaze on your extended hand or a fixed point to help maintain balance.
  7. Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the twist and maintain core stability.
  8. Mudras: Keep your hands in a comfortable position, either clasping the foot or extending outwards.

Exiting the Pose

  1. Release the Twist: Slowly untwist your torso and bring your arms back to the center.
  2. Straighten the Leg: Gently straighten your bent leg and return to the starting position.
  3. Rest: Take a moment in Tadasana (Mountain Pose) to rest and realign your spine.

Counter Poses

  1. Balasana (Child’s Pose): Relaxes the spine and shoulders.
  2. Paschimottanasana (Seated Forward Bend): Stretches the back and hamstrings.

Pro Tips

  • Use a block under your hand if you can’t comfortably reach the floor.
  • Ensure your spine remains long and avoid rounding your back.
  • Practice deep, even breathing to enhance the stretch and maintain stability.
  • Focus on slow, controlled movements to prevent injury.
  • Engage your core throughout the pose to support the twist and maintain balance.
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