Prasarita Padottanasana (Wide-Legged Forward Bend)
Prasarita Padottanasana is a standing forward bend asana in Hatha Yoga.
Overview
Prasarita Padottanasana, translated as Wide-Legged Standing Forward Bend, is a restorative inversion that provides a gentle stretch to the hamstrings and spine. The name comes from Sanskrit “prasarita” meaning expanded, “pada” meaning foot, “uttana” meaning intense stretch, and “asana” meaning seat.
Method/Content
The practitioner stands with feet approximately three to four feet apart, parallel to each other. From a forward fold at the hips, the torso descends between the legs with the crown of the head reaching toward or touching the floor. The hands are placed on the floor in line with the feet or grasp the ankles. The legs remain straight with the quadriceps engaged, and the weight shifts slightly forward onto the balls of the feet. The spine elongates with each exhale, creating space between the vertebrae.
Purpose/Benefits
This pose stretches the hamstrings, inner thighs, and spine while strengthening the legs and core. It increases blood flow to the brain, calms the nervous system, and relieves fatigue. The gentle inversion helps with digestion and is traditionally believed to soothe the mind and reduce anxiety.
Verification Notes
- A standing variation of Paschimottanasana
- Often used as a preparatory pose for deeper inversions
- Suitable for intermediate practitioners