Prasarita Padottanasana – Standing Straddle Forward Bend, Wide-Legged Forward Bend

Prasarita Padottanasana – Standing Straddle Forward Bend, Wide-Legged Forward Bend


Prasarita Padottanasana is derived from the combination of the Sanskrit words Prasarita(wide or stretched out or expanded or spread), pada(foot),ut(intense), tan (to stretch or extend)and asana (posture or pose). It is called as Standing Straddle Forward Bend or Wide-Legged Forward Bend in English.

Preparatory Poses for Prasarita Padottanasana are Supta Baddha Konasana, Uttanasana and Adho Mukha Svanasana; and the follow-up Poses are Adho Mukha Svanasana ,Utthita Parsvakonasana, Sirsasana, Baddha Konasana, Paschimottanasana and Bakasana.

Prasarita Padottanasana is one of the easiest yoga pose with more benefits. It helps to open the hips and calms the mind. It is a great stress reliever. Prasarita Padottanasana has many variations.

Steps Involved:

  1. Start with from the Mountain pose on the yoga mat.
  2. Step the legs 3-4 feet apart.
  3. Exhale; bring the palms to the floor under the shoulders.
  4. Make sure for the flat back.
  5. Now slowly pull the forehead down towards the floor by Using the arms.
  6. Bend your elbows towards the back wall.
  7. Press into the feet.
  8. Lengthen your legs to press your hips up toward the roof.
  9. You can feel the stretching at the spine.
  10. Breathing should be normal.
  11. Hold in this position for 30 to 60 seconds.
  12. Exit the pose by back to the mountain pose.


  • Stretches and strengthens the back and inner legs and the spine area.
  • Helps to lengthen the spinal column
  • Calms the mind
  • Helps to get Relief from anxiety, depression and stress.
  • Good pose to get relief from the mild backaches.
  • Opens the hips
  • Helps to increases the flexibility.
  • Relieves the shoulder and neck tension
  • Tones the abdominal organs, Thus Improves the digestion.
  • Repeat all the above steps at least thrice to get more benefits.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Legs injury
  • Hip problems
  • Back injury
  • Shoulder problems

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Please do not lock your knees.

People, who have Lower-back problems, please avoid the full forward bend.

If you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.