Prasārita Pādottānāsana

Wide-Legged Forward Bend

BeginnerStanding

Benefits

✓Stretches and strengthens the inner and posterior thigh muscles
✓Tones the abdominal organs and improves digestion
✓Calms the brain and relieves mild headache
✓Reduces fatigue and improves blood supply to the head

Instructions

1.
Foundation — wide stance
Stand with legs wide apart (130–150 cm). The feet are parallel with toes pointing slightly inward. Lift the kneecaps by engaging the quadriceps. Place the hands on the hips.
2.
Extension and fold
On an inhalation, lift the sternum and lengthen the front of the torso. On an exhale, fold forward from the hip joints, keeping the spine extended. Place the hands on the floor between the feet, shoulder-width apart. If the hands do not reach the floor, use blocks.
3.
Deepening the pose
Bend the elbows and lower the crown of the head toward the floor. The body weight is distributed evenly across the feet — do not lean forward onto the toes. Press the outer edges of the feet firmly into the floor. Activate the inner thighs and lift them upward.
4.
Coming out of the pose
Place the hands on the hips, on an inhalation lift the torso with an extended spine. Do not round the back. Step the feet inward and return to Tadasana. You can hold the pose 30–60 seconds or longer for a restorative effect.

Modifications & Props

Props needed

blockblanketwall

For beginners — with blocks

Place two blocks on the floor between the feet and rest the hands on them. The blocks "raise" the floor and allow you to maintain spinal length even with limited flexibility. It is better to have a straight back with blocks than a rounded back without them.

For intermediate — toe grip

Grip the big toes with the index and middle fingers (Padangusthasana grip). Pull the toes upward to activate the arches and use the grip to lengthen the spine downward. This is Iyengar variation II, which deepens the hamstring stretch.

With wall support

Place the crown on the floor on a folded blanket or block, and press the buttocks against the wall behind you. The wall helps maintain the correct pelvic angle and provides stability. You can also place the hands on a wall at hip height for a "half-fold" version.

⚠Contraindications

•Lower back problems — do not fold to full range, stop at horizontal torso
•Low blood pressure or vertigo — come out of the pose slowly

Frequently Asked Questions

How wide should the stance be?

The stance should be wide enough to place the crown on the floor when the pose is complete. Usually this is 130–150 cm. If you are taller, widen more. Too wide a stance makes the pose unstable.

What are the four variations of this pose?

Variation I: hands on the floor. Variation II: gripping the toes. Variation III: hands on hips during fold. Variation IV: hands in namaste behind the back. Each variation works different upper body muscle groups while the leg stretch remains similar.

Related Poses

Intense Side Stretch Pose

Parsvottanasana intensely stretches the hamstrings and calms the mind. Learn to practice safely with blocks using the Iyengar method.

Triangle Pose

Utthita Trikonasana develops stability, stretches the lateral muscles and improves breathing. Learn proper technique with the Iyengar method.

Want to learn this pose with personal guidance?

Instructions

Foundation — wide stance

Stand with legs wide apart (130–150 cm). The feet are parallel with toes pointing slightly inward. Lift the kneecaps by engaging the quadriceps. Place the hands on the hips.

Extension and fold

On an inhalation, lift the sternum and lengthen the front of the torso. On an exhale, fold forward from the hip joints, keeping the spine extended. Place the hands on the floor between the feet, shoulder-width apart. If the hands do not reach the floor, use blocks.

Deepening the pose

Bend the elbows and lower the crown of the head toward the floor. The body weight is distributed evenly across the feet — do not lean forward onto the toes. Press the outer edges of the feet firmly into the floor. Activate the inner thighs and lift them upward.

Coming out of the pose

Place the hands on the hips, on an inhalation lift the torso with an extended spine. Do not round the back. Step the feet inward and return to Tadasana. You can hold the pose 30–60 seconds or longer for a restorative effect.