Prasarita Padottanasana (Wide-Legged Forward Bend Pose)-Steps And Benefits

prasarita-padottanasana-yoga-stepsIn Prasarita Padottanasana (Wide-Legged Forward Bend yoga Pose), Prasarita means spread, stretched out or outstretched limbs, in Sanskrit meaning of Pada is “foot” and Uttana means intense or stretched out.

Level of Asana – Basic

Also Known As – Wide Leg Forward Fold

Steps of Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

First take a position of Tadasana, keep your feet wide separated. Keep your feet parallel to each other. Possibly heels somewhat out contrasted with the toes.

  1. prasarita-padottanasana-wide-legged-forward-bend-pose-stepsNow lift your inner curves, by drawing internal lower legs up, firm external edge of feet and big toes of feet into floor. Connect with your thighs by drawing them up.
  2. After that you can join your palms together towards to your back and interlock your fingers. If this is too hard, simply seize an inverse elbows with your hands.
  3. Breathe in stretch the front of the body, breathe out overlap forward from the hips, holding the back straight and the mid-section open, and keeping the hips over the heels.
  4. Now bring your head towards the ground, and if your hands are caught, take your arms the distance towards the floor, while you keep up the vibe of the shoulder blades on the back.Take a couple of breaths here.
  5. At the full forward curve you discharge the head down, you can put your head on the floor.
  6. Remain in this position about 6 to 12 breathes.
  7. Make sure that your back should be straight as much as you can, and not to overstretch your hamstrings.
  8. To release this stance, breathe in and lift move down as you press into your feet.
  9. Returned into Mountain Pose.

Benefits of Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

  • Prasarita Padottanasana stretches your back and legs.
  • Wide-Legged Forward Bend Pose is best exercise for opening the hips.
  • Stretches your shoulders, chest and spine.
  • Prasarita Padottanasana relaxes your body and calms your mind.
  •  Beneficial in mild backache problems.


Ask a Trainer before doing any Asana and Don’t go beyond over your abilities.

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