Prasarita Padottanasana C

English Name  : Wide Legged Forward Bend

Sanskrit Name: Prasarita Padottanasana C

Prasarita = spread out

Padda     = foot

Uttan       = extended

Going into the pose

1. Stand in Mountain Pose (Tadasana)


 2. Inhale, step right feet back, approximately 3-1/2 – 4 feet. Pivot on the mat so that both feet are    

     facing the long edge of the mat, in a parallel position. The outside edges of the feet are parallel  

     with the short edge of the mat.


 3. Stretch the arms out sideways

      Exhale rotate and bring them behind the back, interlaced the fingers


 4. Inhale, open chest, lift sternum, extend spine, and lift hands slightly up

     Exhale, crown of the head reaches to the floor, let hands fall over head

     Stay in the pose anywhere between 5 and 10 breaths

 *  Important is to keep the back as long as possible, and the front of the body as open as possible        

*   Be careful not to overstretch your hamstring

     To release, inhale lift the sternum while gazing upwards and come all the way up without losing the balance




If hand position isn’t possible for you, simply cross your forearms behind your back and hold the elbows with the opposite hands. Then, come into the fold

Muscles activated

The main muscles involved are the calves and the hamstrings. While you use other muscles while in this asana, you are in a forward bend position, and the muscles that allow you to bend as far as you can are your calves and hamstrings.  



– Strengthens and stretches the inner and back legs

– Opens the hips

– Stretches the spine, shoulders and chest

– Release neck tension

– Claims the brain

– Relieves mild backache


– Grounds you and calms the mind

– Headache

– Fatique

– Mild depression

 Spiritual benefits:

This asana will force you to face your fears. When first practicing the asana, there can be a sense of fear about falling forward. As the mind -body connection grows stronger; you learn to trust the body and to surrender into the asana. By overcoming these fears here, during yoga, you will become stronger and more equipped to face your fears in life. You will also learn that sometimes the only way to move forward is to surrender.

 Precaution & Contraindication

– Use caution with lower back problems

– High blood pressure (half way only)

– Low Blood pressure, come out slowly

Counter Poses:

– Mountain pose (Tadasana)

– Chair pose (Utkatasana)

– Eagle pose (Garudasana)

– Camel pose (Utrasana)


Kat (200hr Yoga TTC 7/14 Weekend)


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