Prasārita Pādottānāsana
Wide-Legged Headstand Prep
Updated:
Benefits
- ✓Stretches the hamstrings, inner thighs, and adductors
- ✓Strengthens and tones the legs, especially the inner thigh muscles
- ✓Improves blood circulation to the head — a gentle inversion for beginners
- ✓Calms the mind and helps with mild headaches and fatigue
- ✓Prepares the body for Sirsasana by training the head to bear weight
Instructions
- 1.
Preparation — widening the stance
Stand with the feet 130–150 cm apart (depending on height). The feet are parallel, slightly turned inward. Press the outer edges of the feet into the floor. Place the hands on the hips and lift the sternum.
- 2.
Folding — lengthening the torso down
On an exhale, fold the torso forward from the hip joints. Place the hands on the floor under the shoulders. Continue folding while lengthening the spine. The goal is for the crown to touch the floor between the palms. If it doesn't reach — place a block under the head.
- 3.
In the pose — with head on the floor
When the crown touches the floor (or block), distribute the weight evenly between the legs and the head. The legs carry most of the weight. Press the feet into the floor and lift the kneecaps. Breathe evenly and hold for 30–60 seconds.
- 4.
Exiting the pose
Place the hands on the hips. On an inhale, lift the torso up with a straight back. Do not straighten up abruptly — the movement is controlled. If you feel dizzy, hold in a half-upright position for a moment. Bring the legs together and return to Tadasana.
Modifications & Props
Props needed
For beginners — with a block under the head
Place a block at an appropriate height on the floor between the palms. Rest the crown on the block. The block reduces the depth of the fold and makes the pose accessible even when the head doesn't reach the floor. Over time, transition to a lower block.
For intermediate — with hands behind the back
Interlace the fingers behind the back and lift the arms upward as the torso folds down. This variation (Variation C per Iyengar) adds an intense stretch to the shoulders and chest. Keep the elbows straight and the shoulders away from the ears.
With wall support for balance
Stand with the back toward the wall, heels 30 cm from it. Fold down as the buttocks slide along the wall. The wall provides stability and allows you to focus on lengthening the spine and correct weight distribution.
⚠Contraindications
- •Lower back injury — do not fold the torso fully down
- •Cervical spine issues — do not place weight on the head
Frequently Asked Questions
Does this pose really prepare for headstand?
Yes, in two ways: first, you accustom the crown to contact with the floor and learn to distribute weight onto it. Second, you strengthen the legs and posterior chain, which are key for stable inversions. Iyengar includes this pose in the preparatory sequence for Sirsasana.
I feel dizzy when coming up — is this normal?
Mild dizziness is normal in the first practices. Rise slowly — first lift the torso halfway and hold, then straighten up fully. If the dizziness is strong or persistent, consult a doctor. With regular practice the body adapts.
Related Poses
Downward-Facing Dog
Adho Mukha Svanasana is one of the most important poses in yoga — it simultaneously strengthens, stretches, and calms. Learn proper Iyengar alignment.
Headstand
Sirsasana is the "king of asanas" according to Iyengar. Learn how to build a stable base, enter safely, and when to avoid this pose.