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Prasarita Padottanasana (Wide-Legged Forward Bend): Steps & Benefits

Updated: 4 days ago

Prasarita Padottanasana, commonly known as the Wide-Legged Forward Bend, is a yoga pose that involves folding forward with the legs spread wide apart. It offers an excellent stretch for the hamstrings, inner thighs, and spine while promoting relaxation and calmness.

Prasarita Padottansana

The name "Prasarita Padottanasana" originates from Sanskrit, with "Prasarita" meaning "spread out," "Pada" meaning "foot," and "Uttanasana" meaning "intense stretch." Together, the name describes the posture of spreading the legs wide apart while performing a forward fold.

The Sanskrit pronunciation of Prasarita Padottanasana is "prah-sah-REE-tah pah-doh-tah-NAH-suh-nuh."

Prasarita Padottanasana primarily targets the muscles of the legs, hips, and spine. It stretches the hamstrings, calves, and inner thighs while also engaging the muscles of the core and back. The forward fold aspect of the pose elongates the spine and promotes spinal flexibility.

How to Do Prasarita Padottanasana (Wide-Legged Forward Bend)

  1. Begin by standing at the top of your mat with your feet hip-width apart.

  2. Step your feet wide apart, about 3-4 feet distance between them, with your toes pointing slightly inward.

  3. Engage your thigh muscles and lengthen your spine.

  4. Inhale, lift your chest, and exhale as you hinge your hips to fold forward.

  5. Bring your hands to the floor directly beneath your shoulders or hold onto your ankles.

  6. Keep your spine long as you fold forward, reaching the crown of your head toward the floor.

  7. Press firmly into your feet and engage your leg muscles to deepen the stretch.

  8. Hold the pose for 30 seconds to 1 minute, breathing deeply.

  9. To release, inhale and lift your torso back up to standing, bringing your hands to your hips for support.

Prasarita Padottansana

When to Do Prasarita Padottanasana

Prasarita Padottanasana can be practiced as part of a warm-up sequence at the beginning of a yoga practice to prepare the body for deeper stretches and asanas. It can also be included in a sequence focused on stretching the legs and spine or as a standalone pose to promote relaxation and release tension.

Preparatory Poses

  • Uttanasana (Standing Forward Bend)

  • Tadasana (Mountain Pose)

  • Adho Mukha Svanasana (Downward-Facing Dog Pose)

Follow-Up Poses

  • Sirsasana (Headstand)

  • Sarvangasana (Shoulder Stand)

  • Paschimottanasana (Seated Forward Bend)


Prasarita Padottanasana is connected to the Muladhara Chakra or the Root Chakra. This energy center is located at the base of the spine and is associated with feelings of stability, security, and grounding. Practicing this pose helps to activate and balance the Root Chakra, promoting a sense of rootedness and stability.

Mantra for Prasarita Padottanasana

A suitable mantra for Prasarita Padottanasana is "Om Shanti," which translates to "peace." Chanting this mantra while in the pose can help cultivate a sense of inner peace and tranquility.

Alignment Cues

  • Keep the feet parallel to each other and rooted firmly into the ground.

  • Engage the quadriceps to lift the kneecaps and protect the hamstrings.

  • Maintain length in the spine by reaching the crown of the head forward and the tailbone back.

  • Keep the shoulders away from the ears and broaden across the collarbones.

  • Draw the lower belly in and up to support the lower back.

Duration of Hold

Hold Prasarita Padottanasana for 30 seconds to 1 minute, gradually increasing the duration as your practice develops. Be mindful of any discomfort or strain and come out of the pose if needed.


The gaze, or drishti, can be directed toward the tip of the nose or the space between the eyebrows (the third eye) to help maintain focus and concentration.

Physical & Spiritual Awareness

Physically, be aware of the sensations in the legs, hips, and spine as you deepen into the pose. Spiritually, connect with the earth's energy rising through the legs and visualize grounding roots extending from your feet into the earth.

Beginners’ Tips

  • Start with a shorter stance and gradually widen the legs as flexibility increases.

  • Use props such as blocks or a bolster under the hands for support if you cannot reach the floor comfortably.

  • Focus on lengthening the spine rather than touching the floor with the head.

Who Should Not Do Prasarita Padottanasana

Avoid practicing Prasarita Padottanasana if you have any recent or chronic injury to the legs, hips, or spine. Pregnant individuals should also avoid this pose, especially in the later stages of pregnancy, unless modified under the guidance of a qualified instructor.

Who Should Do Prasarita Padottanasana

Prasarita Padottanasana is suitable for most practitioners, including beginners, who do not have any underlying health conditions or injuries that would contraindicate the pose. It can be beneficial for those looking to improve flexibility in the hamstrings, inner thighs, and spine, as well as for calming the mind and relieving stress.

Prasarita Padottanasana Benefits

  1. Stretches the Hamstrings: The wide-legged stance in Prasarita Padottanasana provides a deep stretch to the hamstrings, helping to increase flexibility and range of motion in the backs of the legs.

  2. Opens the Hips: The pose also targets the hip flexors and groin muscles, promoting mobility and alleviating tightness in the hip region.

  3. Lengthens the Spine: Forward folding in Prasarita Padottanasana elongates the spine, releasing tension in the back and improving posture over time.

  4. Calms the Mind: The gentle inversion aspect of the pose helps to quiet the mind and soothe the nervous system, promoting a sense of relaxation and mental clarity.

  5. Improves Digestion: The compression of the abdomen in the forward fold stimulates the digestive organs, aiding in digestion and relieving bloating or discomfort.

  6. Promotes Blood Circulation: The inverted position of the head in Prasarita Padottanasana encourages blood flow to the brain, refreshing the mind and increasing circulation throughout the body.

  7. Energizes the Body: While Prasarita Padottanasana has a calming effect on the mind, it also invigorates the body by stimulating the muscles and increasing overall energy levels.

  8. Builds Focus and Concentration: Practicing Prasarita Padottanasana with mindful awareness of the breath and alignment helps to cultivate focus and concentration, enhancing mental clarity and presence.

Variations of Prasarita Padottanasana

  1. Hands Clasped Behind the Back: Instead of placing the hands on the floor, clasp the hands behind the back and extend the arms overhead, deepening the stretch in the shoulders and chest.

  2. Headstand Variation: From the wide-legged stance, transition into a headstand (Sirsasana) by bringing the crown of the head to the floor and lifting the legs into the air, maintaining the wide-legged position.

  3. Twisting Variation: While in the forward fold, bring one hand to the opposite ankle or shin and reach the other arm toward the sky, twisting the torso and opening the chest.

Modifications for Prasarita Padottanasana

  1. Use Blocks: Place yoga blocks under the hands if you cannot comfortably reach the floor, allowing you to maintain proper alignment and support in the pose.

  2. Bend the Knees: If you have tight hamstrings or lower back sensitivity, slightly bend the knees to reduce strain and make the pose more accessible.

  3. Use a Strap: Loop a yoga strap around the feet and hold onto the ends with the hands to extend the reach and deepen the stretch without compromising alignment.

Common Mistakes

  1. Rounding the Spine: Avoid rounding the spine excessively in Prasarita Padottanasana, as this can strain the lower back. Focus on maintaining length through the spine and folding from the hips.

  2. Locking the Knees: Hyperextending the knees can lead to injury. Keep a micro-bend in the knees to protect the joints and engage the quadriceps for stability.

  3. Collapsing the Chest: Keep the chest broad and the shoulder blades drawing toward each other to avoid collapsing forward in the pose. This helps to open the chest and maintain proper alignment.

Safety and Precautions

  • If you have any existing back or hamstring injuries, practice Prasarita Padottanasana with caution and avoid forcing the stretch beyond your comfort level.

  • Listen to your body and honor any sensations of discomfort or strain. Come out of the pose if you experience pain.

  • Consult with a qualified yoga instructor or healthcare professional if you have any concerns about whether Prasarita Padottanasana is suitable for your individual needs.

Additional Preparation Tips

  • Direction to Face: Face toward the long edge of your mat when practicing Prasarita Padottanasana to allow for optimal alignment and balance.

  • What to Wear: Wear comfortable, form-fitting clothing that allows for ease of movement and doesn't restrict the legs or hips.

  • Suitable Place and Essential Oil or Fragrance: Practice Prasarita Padottanasana in a quiet, peaceful space free from distractions. Consider using calming essential oils such as lavender or sandalwood to enhance relaxation.

  • Music for this Pose: Choose soothing instrumental music or nature sounds to accompany your practice and create a serene atmosphere conducive to inner reflection and introspection.

Prasarita Padottanasana into your yoga practice, you can experience a multitude of physical, mental, and emotional benefits. Remember to approach the pose with mindfulness, respect for your body's limitations, and a focus on breath awareness. With consistent practice and attention to alignment, Prasarita Padottanasana can become a deeply nourishing and transformative posture in your yoga journey.

Happy Yoga-ing!


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About the Author

Namaste! I'm Pooja Chauhan

A Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of yoga heritage to revive its original teachings to create a significant impact in preserving and sharing culture with the world.

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