Prasarita padottanasana (Wide Legged Forward Bend Pose)

Prasarita padottanasana

Prasarita Padottanasana is a special yoga posture, which is effective in providing physical and mental benefits.  This yoga asana has a positive effect on certain parts of the body and for this reason it has become quite popular these days.

Prasarita Padottanasana is made up of four Sanskrit words Prasarita, Paad, Uttan and Asana, in which the head is brought to the ground by spreading the legs and bending forward.

Spreading the legs in Prasarita Padottanasana increases balance and composure in your body.  Besides, the pressure also increases in the ankles and toes, which brings strength.

With the help of Prasarita Padottanasana, your leg and waist muscles get strengthened.  This maintains flexibility in your body and blood circulation also occurs properly.

How to Do It?

♦ Stand in Tadasana.  Inhale and open your legs 3 to 4 feet depending on your height.

♦ Place your hands on your waist and keep in mind that your heels should be aligned.  Exhale slowly and begin to bend from the hip joints until your palms rest on the ground.

♦ The palms should be shoulder-width apart, and the arms and legs should be straight.  While inhaling, lift your head and look towards the front.  Then while exhaling, bend down from the hip joints as much as possible.

♦ Keep the head and back straight as far as possible.  In this posture your arms will be bent but your legs will still be straight.

♦ If you have that much flexibility, then keep the palms and feet in one line.  By doing this, there is a lot of strain in the muscles of the hips and hamstrings.

♦ If this is not possible for you, then according to your capacity you can keep the palms in line with the line of the feet.

♦ In total, inhale and exhale five times so that you can remain in the asana for 30 to 60 seconds.  Gradually, as your body strength and flexibility increases, you can increase the time, do not exceed 90 seconds.

♦ When after inhaling 5 times you can come out easily.

♦ To come out of the asana, while inhaling, come up lifting the head and back simultaneously, lift the hands from the floor and place them on the waist again and bring the legs back inside and end in Tadasana.

Benefits of Prasarita Padottanasana

Mental peace: This asana improves mental state and helps in reducing mental anxiety and stress.

Prasarita Padottanasana increases blood circulation:
During Prasarita Padottanasana, the blood supply to the brain increases, providing adequate nutrition to these parts.

Beneficial for eye health:
Regularly performing Padottanasana also provides sufficient nutritious blood to the eyes, which reduces the risk of eye related problems.

Makes muscles flexible: With this asana, the muscles of the entire legs can be made flexible simultaneously, which improves physical stability.

Stress and Fatigue:
The forward bending posture increases the blood supply to the head.  Same thing happens in Prasidha Padottanasana also.  It reduces stress around the neck and shoulders.  It also helps in removing fatigue from body and muscles.

Helps in strengthening the spine: Prasarita Padottanasana can strengthen the spine, which helps in strengthening the spine.

Physical Flexibility: This asana helps in improving the flexibility of the entire body and reducing stiffness, thereby reducing stress.

Stomach Health: Prasarita Padottanasana helps in keeping the stomach healthy and fit and prevents future diseases.

Strength of feet: This asana strengthens the roots of the feet and makes the feet healthy.

Improvement of health through yoga: Prasarita Padottanasana helps in improving physical and mental health through yoga and provides physical strength and mental stability.


If you have problem of lower back pain then do not practice Prasarita Padottasana. Pregnant women should also not practice this yoga asana. If you have any stomach related problem or you have had any surgery then also practice this yoga asana.

Do not apply more force than your physical capacity during the practice of Prasarita Padottasana as this may increase the chances of injury.  If you suffer from hernia then do not practice this asana.

Frequently Asked Questions

What is Prasarita Padottanasana?

Prasarita Padottanasana is a yogic asana in which the legs are spread and bent forward.

What are the benefits of this asana?

This asana strengthens the back, legs, and abdominal muscles, increases stability, and helps reduce stress.

How to perform Parantha Padottanasana?

To perform this asana, you have to stand and spread your legs in different directions, and then bend forward.

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