Home Practice Prasarita Padottanasana

Prasarita Padottanasana

by Arundhati Baitmangalkar
ORIGINAL NAME: Prasarita Padottanasana
ENGLISH TRANSLATION: Standing wide leg forward fold (prasarita = spread, Pada = feet, uttana = intense, asana = pose)
LEVEL – Beginner


  • This pose stretches the backs of the legs – Hamstrings, calves, gluts and lower back
  • Improves hip joint flexibility
  • Strengthens the feet
  • Acts as a semi inversion
  • Creates length in the spine
  • Improves posture
  • Provides rest to the heart
  • Helps to turn inward
  • Good pose for stress
prasarita padottanasana full


  • Diarrhea
  • Chronic fatigue
  • Lower back issues should stay parallel


  • Upper back rounds
  • Rushing to touch the floor
  • Too much weight on the legs
  • Elbows not over wrists
  • Weight not placed evenly over inner and outer soles


  • Beginner version – Stay parallel with the trunk to get most out of Ardha Prasarita Padottanasana
  • Once the beginner version with the long trunk has been established, practice the folding in full version
  • Use block if your hamstrings are tight


  • Breath- Breathe comfortably while holding the pose. Inhalations are pauses in movement. Exhalations are execution of the action or movement. Do not hold the breath in any part of the pose
  • Duration of the pose – Hold for as long as comfortable. The aim should be to increase the duration of the hold with time. To begin, try holding for 30 seconds with good form and breath before moving to the next side.
  • Can be practiced by pregnant women under the guidance of a skilled teacher
  • This pose is a preparatory pose for many other advance poses.

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