Prasarita Padottanasana

Life surprises us day by day and oftentimes against all our expectations. On the yoga mat however we are able to control body and mind. The wide legged forward bend Prasarita Padottanasana gives us the feeling of being grounded and stable by strengthening our legs, feet and back – even if the world outside seems to turn upside down.

5 steps into DIY Yoga Pose Prasarita Padottanasana

  1. Take a big step to the side and into a wide stand.
  2. Inhale and stretch your arms to the sides to stretch your spine.
  3. Exhaling bring your hands to the hips and bend forward starting the movement from the hip joints.
  4. Bring your hands flat on the mat. If you cannot reach the ground try to open your legs a bit more. Use yoga blocks or books as props if needed.
  5. Roll the shoulders away from the ears, stretch your spine more with every inhale and release head & neck with every exhale.

Stay in Prasarita Padottanasana for a couple of deep breaths. Bring the hands back to your hips and slowly lift yourself up. Let your head come least to avoid dizzyness.

If you feel any pain in your lower back or the backsides of your legs you can slightly bend your knees. To strengthen your back muscles more I recommend you the following variation. Besides the strength in legs and ankles it is important to use your core muscles by pulling the navel towards the spine.

If you are currently suffering from serious back issues you should leave this yoga pose for the moment and try it with a softer variation of a forbend like Paschimottanasana – the seated forefold.

Prasarita Padottanasana is the perfect Asana for:

  • strength & stretch of the inner and backsides of the legs
  • stretching the spine
  • toning the inner abdominal organs
  • calming down the brain and nervous system
  • relaxing the back and neck

Photos and Yoga Poses from:

Hatha Yoga – Das komplette Buch. Martina Mittag.