Prasarita Padottanasana

Prasarita Padottanasana Definition

Prasarita Padottanasana is roughly translated in English as Wide-Legged Forward Bend.

Prasarita Padottanasana meaning in Sanskrit, “prasarita” means stretched out or expanded or spread, “pada” means foot, “ut” means intense, “tan” means to stretch, and “asana” means pose or posture.

Practioner Level

This is an advanced level yogasana which can be performed by a yoga practitioner who is been practicing the asanas for a long time.

The perfection of this asana will happen over a period of time with dedication and regular practice.

The reason why we say advanced practitioner is that you would have increased the flexibility of your body and firmness in your posture with a regular practice of yoga asana for about 1-2 years.

Prasarita Padottanasana Effects

Prasarita Padottanasana gives a brilliant effect to your Abdomen, Vertebral Column, and Hip Flexors.

13 Prasarita Padottanasana Benefits

  • Stretches your lower body to an extreme level.
  • It helps refresh your mind instantly.
  • It help relieves your backache.
  • Increases the power of digestion.
  • Elongates the spine and help you have an erected boy posture.
  • This yogasana actives your subtle energy centers especially crown chakra (highest energy center).
  • With regular practice of Prasarita Padottanasana, one can completely get rid of headaches and insomnia.
  • This will help control the blood sugar level.
  • It improves flexibility in the joints.
  • Strengthens your feet and lower body part.
  • The mind can be turned inward with this Prasarita Padottanasana.
  • It can be used to come out of depression and stress.
  • Gives your heart rest while encouraging the movement of stagnant.
  • This yoga posture helps to be more receptive and sensitivity increases.

Preliminary Asanas

You can do Adho Mukha Svanasana or Uttanasana.

Check out the details on how to do Adho Mukha Shvanasana.

How to do Prasarita Padottanasana?

Here is a step by step procedure on how to do Prasarita Padottanasana.

  • Be in Tadasana position, the feet wide apart stand firm.
  • Feet should be as close to parallel as feels comfortable.
  • Slowly lift your inner arches by drawing the inner ankles up.
  • Ensure the outer edges of your feet and big toes should be on the floor firmly.
  • Place your hands on your hips and engage your thighs by drawing them up.
  • Open your chest and lengthen your spine as you inhale.
  • Keeping your back long and chest open, bend forward from the hips.
  • Place your shoulders underneath your hands on to the floor.
  • You can even bend further to touch your crown to the ground (This comes with practice).
  • Be in this pose for about 30-60 seconds.
  • To release from the pose, inhale slowly and lift your upper body part with the spine and arms straight.
  • Place your hands on your hips and stand firm while exhaling slowly.
  • Take a few breaths and relax.

Prasarita Padottanasana Video

Please do watch the below video for better clarity on the asana on how to perform it.

Follow-up Asanas for Sarvangasana

You can do Adho Mukha Svanasana, Baddha Konasana, Halasana, Salamba Sirsasana, Bakasana, Paschimottanasana, or Utkatasana.

Check out the details on how to do all the yoga asanas.

Note of Caution

Please check the note of caution section before you begin your spiritual practices.


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