Prasarita Padottanasana (Wide-Legged Forward Bend)

Prasarita means “spread out,” pada means “foot/leg,” uttana means “intense stretch,” and asana means “pose.” Together, Prasarita Padottanasana describes a wide-legged stance combined with a deep forward fold, which is the defining action of the posture.

Prasarita Padottanasana is strongly associated with modern, systematized yoga lineages, especially traditions that organize standing sequences into clear variations. It’s commonly practiced in Ashtanga as a set of four forms (A, B, C, D) and is also widely taught in Hatha, Iyengar-style alignment classes, and Vinyasa because it builds lower-body mobility while staying stable and accessible. Today, it’s especially relevant for countering tight hips and hamstrings from prolonged sitting and limited movement variety.

This pose primarily stretches the hamstrings and inner thighs (adductors)—the wide stance is what makes the inner-thigh opening unique compared to narrow forward folds. The quadriceps and core stay lightly active to support the fold and protect the lower back, while gravity helps create spinal length and decompression. Depending on the variation, the shoulders and upper back may also work more (especially in Variation C, with the bind).

At a Glance

• Sanskrit Name: प्रसारितपादोत्तानासन (Prasarita Padottanasana)
• Pronunciation: pruh-SAH-ree-tah pah-doh-tahn-AH-suh-nuh
• English Name: Wide-Legged Forward Bend (also: Wide-Legged Forward Fold)
• Variations: A, B, C, D
• Pose Type: Standing forward fold / mild inversion
• Level: Beginner to Intermediate (props make it beginner-friendly)
• Hold Time: 5–10 breaths (30–60 seconds)
• Primary Areas: Hamstrings, inner thighs (adductors), hips, spine, calves
• Key Benefits: Hip + hamstring opening, spinal decompression, calming inversion effect

Prasarita Padottanasana offers a powerful combination of deep lower-body stretching, spinal release, and calming inversion effects. Because of the wide stance, it stretches areas that narrow forward folds cannot fully access—especially the inner thighs—while remaining stable and accessible for many practitioners.

Physical Benefits

• Lengthens Hamstrings and Inner Thighs: The wide-leg position stretches both the hamstrings and the adductors (inner thighs) simultaneously. This dual stretch improves overall lower-body flexibility and supports healthier hip mechanics.
• Decompresses the Spine: As the torso folds forward, gravity assists in lengthening the spine. This can help reduce stiffness and mild tension in the upper and lower back when practiced with proper alignment.
• Strengthens Legs and Core: The quadriceps engage to support straight legs, while the core stabilizes the fold. This prevents collapsing into the lower back and builds balanced strength alongside flexibility.
• Improves Hip Mobility: The wide stance increases range of motion in the hip joints. Over time, this supports deeper seated poses and improves everyday movement patterns like bending and squatting.
• Provides Mild Inversion Benefits: With the head below the heart, circulation patterns shift slightly, which may calm the nervous system and reduce stress. Many practitioners find the pose grounding and centering.
• Relieves Back and Shoulder Tension: When done with spinal length (not rounding), the pose can ease tension along the back body. In variations like Prasarita Padottanasana C, the shoulder bind adds chest and shoulder opening benefits.

Mental & Emotional Benefits

• Calms the Nervous System: The forward-fold shape and mild inversion activate the parasympathetic response, helping reduce stress and mental agitation.
• Improves Focus and Clarity: Holding the pose steadily for several breaths encourages mental stillness and sustained attention.
• Encourages Surrender: Unlike backbends, forward folds emphasize release rather than effort. The posture cultivates patience and non-striving.

Therapeutic Applications

Prasarita Padottanasana may support:

• Tight hamstrings and inner thighs
• Mild lower back tension (non-acute)
• Hip stiffness from prolonged sitting
• Stress, anxiety, and mental fatigue
• Athletic recovery (runners, cyclists, field sports)

While Wide-Legged Forward Bend offers many benefits, individual conditions require personalized adjustments. Practicing with proper alignment and using blocks when needed ensures the pose remains safe and effective.

For the most effective practice, book a free 1-on-1 session today!

Part 1: Preparing for the Pose

Before practicing Prasarita Padottanasana:

• Ensure you have enough lateral space (about 4–5 feet wide).
• Practice on a non-slip mat so the feet don’t slide.
• Keep 1–2 yoga blocks nearby if your hands don’t comfortably reach the floor.

If your hamstrings feel very tight, begin with a half-fold (flat back) instead of forcing full depth.

Warm-Up (Essential)

Warm up for at least 8–10 minutes before practicing:

• Mountain Pose (Tadasana): 5–10 breaths
• Standing Forward Bend (Uttanasana): 30 seconds
• Low Lunge (Anjaneyasana): 30 seconds each side
• Butterfly Pose (Baddha Konasana): 60 seconds
• Gentle wide-leg shifts side to side: 10 reps

This prepares the hamstrings, inner thighs, and hips for a safe fold.

Part 2: How to Do Prasarita Padottanasana A (Wide-Legged Forward Bend): Step-by-Step Instructions

1. Stand tall in Mountain Pose. Step your feet wide apart (about 4–4.5 feet). Turn your toes slightly inward so the outer edges of the feet are nearly parallel. Engage your thighs and press evenly through both feet.
2. Place your hands on your hips. Lengthen your spine upward and broaden across your collarbones.
3. Inhale to lift the chest. Exhale and fold forward from the hip creases, keeping your back long. Lead with your chest rather than your head.
4. Bring your hands to the floor under your shoulders. If they don’t reach comfortably, place them on yoga blocks at any height that keeps your spine long.
5. Inhale and extend your spine forward into a flat-back position. Keep your legs active and weight evenly distributed through the feet.
6. Exhale and allow your torso to release downward. Walk your hands slightly back if comfortable. The crown of the head may lower toward the floor—but never force it.
7. Stay for 5–10 breaths (30–60 seconds). Engage the quadriceps, keep a soft micro-bend if needed, and maintain even weight across both feet.
8. Bring your hands back to your hips. Inhale and lift your torso up with a long spine. Step your feet back together into Mountain Pose.

Duration Guidelines

• Beginners: 5 breaths (hands on blocks)
• Intermediate: 8–10 breaths
• Advanced: 10–15 breaths or continue into variations B, C, and D

Prasarita Padottanasana becomes safer and more effective when width, alignment, and steady breathing are prioritized over depth.

All four variations begin from the same base: Stand with your feet 4–4.5 feet apart, toes slightly turned inward, legs strong and active. Hinge forward from the hips with a long spine.

Prasarita Padottanasana A (Foundational Version)

Focus: Supported forward fold with hands on the floor.

1. From your wide stance, inhale to lengthen your spine.
2. Exhale and hinge forward, placing your hands shoulder-width apart on the floor (or on blocks).
3. Walk your hands slightly back between your feet and bend the elbows if available.
4. Let the crown of the head move toward the floor while keeping legs active and weight balanced in the heels.

Prasarita Padottanasana B (Hands on Hips)

Focus: Hamstring strength and spinal control without arm support.

1. Place your hands firmly on your hips before folding.
2. Inhale to lift and lengthen the chest.
3. Exhale and fold forward, keeping hands on hips the entire time.
4. Pause when your torso is parallel or deeper, then inhale to rise back up with a strong, flat back.

Prasarita Padottanasana C (Arms Bound Behind)

Focus: Shoulder and chest opening with forward fold.

1. Interlace your fingers behind your back (or hold a strap).
2. Inhale to broaden the chest and lift the sternum.
3. Exhale and fold forward, allowing the arms to lift overhead.
4. Keep shoulders relaxed and legs strong as the arms move toward the floor in front of you.

Prasarita Padottanasana D (Big Toe Grip)

Focus: Deeper hamstring stretch with yogi toe lock.

1. Fold forward and reach your first two fingers and thumb to hold your big toes.
2. Inhale to lengthen the spine slightly.
3. Exhale and bend the elbows outward, drawing the torso closer to the legs.
4. Keep the weight centered and legs firm as the crown of the head lowers.

Parivrtta Prasarita Padottanasana (Revolved Variation)

Focus: Adds spinal rotation to the wide-legged forward fold.

1. From your wide-leg stance, fold forward and place your right hand on the floor (or block) under your chest.
2. Inhale and extend your left arm upward toward the ceiling, rotating your chest open.
3. Keep both legs strong and weight evenly grounded through both feet.
4. Hold for 5–8 breaths, then switch sides with control.

Ardha Prasarita Padottanasana (Half Variation – Beginner Friendly)

Focus: Flat-back half fold to build strength and protect the spine.

1. From your wide stance, hinge forward halfway with a long, flat back.
2. Place your hands on your hips, thighs, or yoga blocks under your shoulders.
3. Engage your core and press firmly through the feet to stabilize the legs.
4. Hold for 5–10 breaths, maintaining spinal length before rising upright.

Practicing all four classical variations (A, B, C, D) builds a complete lower-body flexibility system while progressively challenging shoulder mobility and spinal control.

While Prasarita Padottanasana is accessible for many practitioners, mindful practice is essential — especially if you have hamstring injuries, spinal conditions, or blood pressure concerns.

Avoid Prasarita Padottanasana If You Have:

• Acute hamstring or inner-thigh tear: Deep forward folding can worsen a recent strain. Wait until fully healed and medically cleared.
• Acute lumbar disc injury or severe herniation: Forward flexion under gravity may increase disc pressure during flare-ups.
• Severe lower back inflammation or nerve pain: Avoid deep folds until symptoms fully resolve.
• Uncontrolled high blood pressure: The mild inversion (head below heart) may temporarily affect pressure levels.
• Glaucoma or severe migraines: Head-down positioning can increase ocular or cranial pressure.

Practice Gently or with Modifications in Case of:

• Tight Hamstrings or Recent Strain: Use yoga blocks under the hands, keep a soft bend in the knees, and engage the quadriceps to reduce strain on the tendons. Avoid forcing depth.
• Lower Back Sensitivity: Practice Ardha Prasarita Padottanasana (half-fold with flat back). Prioritize spinal length over how far you fold, and rise slowly on an inhale.
• Knee Hypermobility: Maintain a micro-bend in the knees and actively engage the thigh muscles to prevent joint locking.
• Neck Sensitivity: Keep the head neutral rather than letting it hang heavily. Avoid forcing the crown of the head to the floor.
• Pregnancy (Second & Third Trimester): Practice only the half-fold variation with a wider stance and hands on blocks. Avoid deep abdominal compression and seek medical clearance.

General Safety Guidelines

• Lengthen the spine before folding.
• Never bounce in the stretch.
• Keep weight evenly distributed across both feet.
• Engage the legs rather than collapsing into the hamstrings.
• Exit slowly with core engagement.
• Use props when needed — they support proper alignment, not weakness.

When to Consult a Healthcare Provider

Seek professional guidance before practicing if you have diagnosed spinal conditions, hamstring avulsion injuries, uncontrolled blood pressure, glaucoma, or persistent back, hip, or knee pain during yoga practice.

Exit Strategy

If you feel sharp pulling in the hamstrings, tingling down the legs, dizziness, or intense lower back discomfort, bend the knees immediately, place your hands on your thighs, engage the core, and slowly rise to standing. Rest in Tadasana until fully stable.

Practice progressively and listen to your body. For personalized alignment guidance tailored to your flexibility and health history, book your free 1-on-1 session with a certified Indian yoga teacher.

‍1. Seated Wide-Leg Forward Bend (Upavistha Konasana)

Deepens inner-thigh and hamstring flexibility while calming the nervous system.

1. Sit on the mat and extend your legs wide apart, flexing the feet.
2. Inhale to lengthen the spine upright.
3. Exhale and hinge forward from the hips, keeping the back long.
4. Place hands on the floor or blocks and hold for 5–10 breaths.

2. Head-to-Knee Pose (Janu Sirsasana)

Stretches one hamstring at a time while gently decompressing the lower back.

1. Sit with one leg extended and the other foot placed against the inner thigh.
2. Inhale to lift and lengthen the spine.
3. Exhale and fold forward over the extended leg.
4. Hold for 5–10 breaths, then switch sides.

3. Seated Forward Bend (Paschimottanasana)

Lengthens the entire back body and promotes deep relaxation.

1. Sit with both legs extended straight in front of you.
2. Inhale and raise the arms, lengthening the spine.
3. Exhale and hinge forward from the hips, reaching toward the feet.
4. Hold for 5–10 breaths while keeping the spine long.

4. Headstand (Sirsasana)

A full inversion that strengthens the shoulders and core while enhancing balance and focus.

1. Interlace fingers and place forearms on the mat, elbows shoulder-width apart.
2. Place the crown of the head lightly on the floor between the hands.
3. Lift the hips and slowly raise the legs overhead with control.
4. Hold steadily, then lower down slowly and rest in Child’s Pose.