Pose Practice

Prasarita Padottanasana (Wide-Legged Forward Bend)
(pra-sa-REE-tah pah-doh-tahn-AHS-anna)

This pose has many benefits such as preparing a woman for pregnancy, strengthening the legs and back, opening and strengthening the hip flexors and increasing balance and blood flow to the head and upper body.

By  Tony Balcer

Try It!





Stand in Tadasana (mountain pose).

Inhale, jump your feet 4 to 5 feet apart.

Place your hands on your hips while pressing down through the four corners of your feet and lift the spine up from the hips.

Make sure the sides of your feet are even with the sides of the mat and draw your sacrum down so the back does not overarch.

Breathe, draw your shoulder blades down and in to the spine and open the chest.

Exhale, bend forward keeping the back as long and straight as possible.

Place the palms of your hands on the floor shoulder-width apart and parallel to your feet.

Keep the fingers spread apart and pointing forward.

Inhale, lengthen your spine then exhale fold over, bringing the crown of your head to the floor or on a block.

Your forearms and upper arms should form a 90 degree angle and be parallel to each other.

Now stretch from your waist down through the crown of the head while drawing your shoulder blades up away from the ears.

Relax your breath.  Stay for 30 seconds to a minute.

To come out of the pose, place the hands on the hips inhale and lift the chest, come up.

Return to Tadasana by stepping or jumping the feet together and bring your arms parallel to the sides of your body.

Note:  While in Prasarita Padottanasana your kneecaps should be facing straight forward while the back of the knees are opening towards the back of the room and your legs and hips are straight above your ankles not leaning forward or backward.


Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
Parighasana Gate Pose