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Wide-stance forward fold

Wide-Legged Forward Bend III

Prasarita Padottanasana C प्रसारितपादोत्तानासन

Anfänger bis MittelstufeCa. a few comfortable breathsAussprache: pruh-sah-ree-tuh pah-doh-tah-NAH-suh-nuh (approximate English cue)

Wide-Legged Forward Bend III is a variation in a family of wide-stance folds. Arm placement differs between methods; prioritize a stable stance, soft knees, and a supported shallow hinge over matching a prescribed hand position.

Strichzeichnung von Wide-Legged Forward Bend III (Prasarita Padottanasana C)
Sanskrit-NamePrasarita Padottanasana C
ÜbungsartWide-stance forward fold
Empfohlenes NiveauAnfänger bis Mittelstufe
Übe in einem angenehmen RahmenDieser Leitfaden dient der allgemeinen Bildung und ersetzt keine individuelle ärztliche Beratung. Brich ab, wenn du stechende Schmerzen, Taubheitsgefühle, Schwindel oder Atembeschwerden bemerkst.

What is Wide-Legged Forward Bend III?

Prasarita Padottanasana C is a named variation in a family of wide standing folds. Exact arm arrangements are not universal, so confirm the method-specific form with a qualified teacher.

How do you practice a gentle supported fold?

Keep a chair or blocks nearby and use a stance where both feet feel grounded.

  1. Step the feet apart and place the hands on the hips.
  2. Soften the knees and hinge forward slightly from the hips.
  3. Rest the hands on a chair or blocks rather than forcing a bind or floor contact.
  4. Keep the head and neck comfortable and breathe freely.
  5. Rise by bringing the hands to the hips and softening the knees.

How can you modify the pose?

Use a shorter stance, bent knees, or an upright torso. Do not force an arm position behind the back.

When should you stop or modify?

Stop for sharp back or leg pain, dizziness, or numbness. This draft awaits qualified review.

Common question: Is an arm bind required?

No. A comfortable supported fold is preferable to forcing the arms into position.

Quellen und weiterführende Literatur

Diese Referenzen bieten allgemeinen Kontext. Sie bestätigen nicht jeden einzelnen Hinweis auf dieser Seite und ersetzen keinen Unterricht bei qualifizierten Lehrkräften.

  1. Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.