今天的動作是 Wide-Legged Standing Forward Bend with a Twist – Prasarita Padottanasana (with a twist)
以下為詳細介紹 (文字參考於 YogaOutlet
Wide-Legged Standing Forward Bend with a Twist – Prasarita Padottanasana
The Sanskrit name for this pose, "Parivrtta Prasarita Padottanasana" (PAHR-ee-VREE-tah prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh), comes from six words:
This literally translates to "Revolved Feet Spread Intense Stretch Pose." However, many modern yoga teachers refer to it simply as "Prasarita Twist." It is also sometimes called "Straddle Fold Twist," "Revolved Straddle Fold," or "Revolved Prasarita." Because of its soothing nature, this pose is commonly sequenced at the end of standing poses in a yoga class. It is also a good preparatory pose for seated twists.
Do not practice this pose if you are currently experiencing low blood pressure, migraines, or vertigo. Also avoid this pose if you have a herniated disc or sciatica. Those with neck injuries should not turn their heads to face the top hand (in step 6 of the Instructions, below), but should continue looking down or only halfway up. Always work within your own range of limits and abilities.
Benefits of Revolved Wide-Legged Standing Forward Fold
Parivrtta Prasarita Padottanasana has all of the benefits of Prasarita Padottanasana, including:
In addition, twisting through the torso keeps the spine healthy by rotating the spinal joints and their surrounding muscles. This improves spinal flexibility and nourishes the spinal discs by helping them remain moist. Twisting the torso also massages the organs of the abdomen, including the liver, kidneys, and spleen. This cleanses and tones the organs, improving their ability to release toxins. It also helps to improve and regulate digestion and metabolism.
- 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.
- Bring your hands to rest on the floor between your legs. 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).
- 3.Bring your left hand to the floor between your feet, directly under your chest.
- 4.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.
Modifications & Variations
Parivrtta Prasarita Padottanasana is a calming stretch that releases shoulder and spinal tension when practiced correctly. Be sure to take it slowly and never force the pose. Try these changes to find a variation of the pose that works for you:
Practicing Parivrtta Prasarita Padottanasana can lengthen and stretch out the whole body, while soothing your mind and improving your digestion. Keep the following information in mind when practicing this pose: