[Pose Of the Week] Revolved Wide-Legged Forward Bend Pose (Beginner)

Enjoy a strong twist, a great stretch, and relief from back pain with Revolved Wide-Legged Forward Bend Pose…

Revolved Wide-Legged Forward Bend Pose (Parivrtta Prasarita Padottanasana)  – also known as Revolved Wide-Legged Standing Forward Fold, Prasarita Twist, Revolved Wide Leg Stretch, Straddle Fold Twist, or Revolved Straddle Fold – is a simple standing twist pose that provides a great stretch for the back and chest – among other benefits.

A variation on Wide-Legged Standing Forward Fold, this pose also helps to detoxify the digestive organs through its twisting action. It is thought to calm the mind and relieve stress and anxiety, while improving bodily coordination and stretching the hamstrings, calves, hips, lower back, chest, neck, and spine. It also strengthens the upper back and shoulders and may be helpful for maintaining spine health and relieving back pain. Twist poses like this one are also believed to stimulate the internal organs and improve digestion.

To modify the pose if you have trouble touching the floor as you fold forward, you may rest your lower hand on a yoga block, or bend your knees to allow your palm to rest on the floor.

Those with low blood pressure, migraines, or vertigo, or who have a herniated disc or sciatica, should avoid this pose. If you have a neck injury, keep your head facing forward or looking slightly downward in the pose, rather than up towards the raised hand.

How to Do Revolved Wide-Legged Forward Bend Pose:

    1. Begin standing at the top of your mat in Mountain Pose (Tadasana). Place your hands on your hips. Turn to the left and step your feet wide apart. Turn your toes slightly in and your heels slightly out, so the edges of your feet are parallel to the edges of your mat. Align your heels.
    2. Inhale and lengthen your torso, reaching the crown of your head up toward the ceiling. Exhaling, fold forward at the hips. Keep the front of your torso long. Drop your head and gaze softly behind you.
    3. Bring your hands to rest on the floor between your feet. Keep your elbows bent and pointed behind you. If your hands do not come to the floor, rest them on yoga blocks. This is Wide-Legged Standing Forward Fold (Prasarita Padottanasana).
    4. Bring your left hand to the floor between your feet, directly under your chest. Bring your right hand to your right hip. Keep your spine and the front of your torso long.
    5. With an exhalation, straighten your right arm and reach toward the ceiling. Your arm should be vertical and your fingertips should point to the ceiling. Keep your hips as level as possible, twisting through the torso instead of the hips.
    6. Turn your head to gaze up at your right thumb.
    7. To release, slowly unwind and return both hands to the floor. Then, bring your right hand to the center and repeat the twist to the left for the same amount of time. Return to center. Then, bring your hands to your hips. On an inhalation, slowly return to standing with a flat back.
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