Prasarita Padottanasana

(Wide-Legged Forward Bend)


  • Stand on the mat with spine erect.
  • Widen the distance between two legs about the 3-4 fee, raise both arms overhead.

  • Exhale, pushing the pubic bone back, bend forward and touch fingertips to the floor. Fingers should be stretched.

  • Stretch forward, with pushing buttocks towards the ceiling and Bending the elbows bring the crown of the head to the ground.

  • Squeeze thighs towards each other, press head to the ground and maintain balance.

  • Hold the pose for20 -30 secs as per capacity.

Beginners Tip

  • As beginners, it might be hard for to touch crown to the floor, use a blanket, or pillow to support the head.
  • Ensure that the crown of the head and not the forehead is on the mat.

Releasing Procedure

  • Raise head, straighten the elbow.
  • Bring hands to hips.

  • Inhale and lift torso up. Come back to the standing position.

Precautions and Contraindications

  • Recent or chronic injury to the legs, hips, back or shoulders.

Benefits of Prasarita Padottanasana

  • Strengthens and stretches the inner and back legs and the spine.
  • Calms the mind, increase focus.

  • Stimulates and improve function abdominal organs.

  • It helps to relieve indigestion, constipation, backaches, headaches, fatigue, and mild depression.

Preparatory Poses

  • Adho Mukha Svanasana
  • Supta Baddha Konasana

  • Uttanasana

Follow-up Poses

  • Baddha Konasana
  • Bakasana

  • Paschimottanasana

  • Shirsasana

  • Utthita Parsvakonasana