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.
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.
- Step the feet apart and place the hands on the hips.
- Soften the knees and hinge forward slightly from the hips.
- Rest the hands on a chair or blocks rather than forcing a bind or floor contact.
- Keep the head and neck comfortable and breathe freely.
- 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.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.