⎯⎯⎯⎯⎯ ◆ ⎯⎯⎯⎯⎯

Prasarita Padottanasana (Wide Legged Standing Forward Bend)

⎯⎯⎯⎯⎯ ◆ ⎯⎯⎯⎯⎯

Yoga Techniques and Fitness

Overview

In this lesson, we present Prasarita Padottanasana (Wide Legged Standing Forward Bend), one of the quieter standing poses that offers both stretch and restoration.

Objective

Become familiar with the four variations of this pose and how to use it as a gentle hamstring and adductor stretch, a mild inversion, or a resting pose between more vigorous work.

What You'll Get

What You'll Get: You'll understand why this pose feels different from other forward bends—the wider stance makes it gentler on the hamstrings while still providing deep release. You'll learn how to incorporate it strategically in your practice: as rest between standing poses, as preparation for seated forward bends, or as a milder alternative to headstand. For teachers, you'll discover how Version C prepares shoulders for shoulderstand, and how this pose can relieve fatigue and soothe the nervous system. The lesson covers all four hand variations and how each serves a different purpose in sequencing.

Prasarita Padottanasana A

Prasarita Padottanasana B

Prasarita Padottanasana C

Prasarita Padottanasana D

Prasarita Padottanasana

prasarita = spread out, separated or expanded

pada = foot or leg

uttan = intense stretch, extended

Expanded Leg Intense Stretching Posture

Also known as: Wide Legged Standing Forward Bend

Heart of Pose

Standing Forward Bend

Naming

Version A: Hands to floor
Version B: Hands at waist
Version C: Clasped behind back
Version D: Clasping big toes

Notes

Prasarita Padottanasana is one of the quieter standing poses. This pose stretches the hamstrings, but more gently than poses in which the legs are closer together… You can include this pose at the end of your standing pose practice, as a rest between vigorous standing poses, as a preparation for a long practice of seated forward bends, or before or after Down Dog. In addition, it can be practiced before you begin inverted poses. – Judith Lasater

Sometimes used as a milder inversion such as an alternative for Headstand
Version C prepares shoulders for Shoulderstand
Often sequenced at end of standing poses to relieve fatigue
“This is a resting pose…” (Silva Mehta)

Benefits

Musculoskeletal

Stretches hamstrings, adductors (inner thigh muscles), and calves
“Makes hips joints more flexible” (Judith Lasater)
Strengthens “and stabilizes” legs
Strengthens feet & ankles
“Spinal traction relieves upper body tension, elongates spine and core” (Erich Schiffmann)
“Hydrates the spinal disks” (Joseph LePage)

Energy, Mood, Emotion

Relieves fatigue
“Deep release and introspective quality of this pose quiets and soothes the nervous system” (Baron Baptiste)

Continue Reading with Ashtanga Tech

This study guide is available to members. Join to access 800+ in-depth guides on anatomy, philosophy, sequencing, and the science of practice.

Join for $5.50/mo — the cost of a DC coffee

Already a member? Log in here

Discussion

Loading comments...

Want to join the conversation?

Join the Discussion

or explore Asana Theory