Prasarita Padottanasana

Prasarita Padottanasana, or Wide-Legged Standing Forward Bend, is a series of four variations (A, B, C, and D) in the Ashtanga Yoga Primary Series. The poses are known for stretching and strengthening the legs and spine, while also promoting calmness and relaxation.

How to do Prasarita Padottanasana

General Setup for All Variations:

  1. Stand with your feet 3-4 feet apart, facing the long edge of your mat.
  2. Root down through all four corners of your feet and engage your leg muscles.
  3. On an exhale, hinge at your hips, leading with your chest, to fold forward.
  4. Maintain a straight spine, avoiding any rounding in your lower back. You can bend your knees slightly if needed.

Specific Variations:

  • A (Hands on Floor): Place your hands on the floor directly beneath your shoulders, with your fingertips in line with your toes. Bend your elbows and draw them toward each other, as if in Chaturanga. Let your head relax and release toward the mat.

B (Hands on Hips): Keep your hands on your hips throughout the entire pose. Draw your elbows toward each other to broaden your chest and maintain a flat back as you fold forward.

C (Hands on ankles):
Exhale, walk your hands back and take hold of the outside of your shins or ankles. If you have the flexibility, you can even hook your fingers around your big toes (Padangusthasana grip), but holding the ankles is a deeper variation.

  • Use the strength of your arms pulling gently on your ankles/shins to deepen the forward fold, bringing the crown of your head toward the floor.
  • Keep your elbows pulling in toward your legs, lifting your sitting bones toward the ceiling.

D (Big Toes Grip): Reach down and grab your big toes with your index and middle fingers. Inhale to lengthen your spine, then on the exhale, pull on your toes to deepen the forward fold, bending your elbows out to the sides.

Benefits of Prasarita Padottanasana

  • Stretches and Lengthens:
    Deeply stretches the hamstrings, hips, and lower back.
  • Calming and Soothing:
    As a mild inversion, it increases blood flow to the brain, which can help calm the nervous system and relieve stress, anxiety, headaches, and fatigue.
  • Improves Flexibility:
    Increases range of motion in the hips and spine.
  • Aids Digestion:
    The forward fold gently compresses the abdominal organs, which can help improve digestion.
  • Strengthens:
    Tones and strengthens the legs and core.

Contraindications of Prasarita Padottanasana

Avoid or modify this pose if you have:

  • Injuries:
    Avoid this pose if you have recent injuries or chronic pain in your ankles, wrists, knees, neck, or lower back.
  • Blood Pressure/Eye Conditions:
    Individuals with high blood pressure, glaucoma, or other eye conditions should not place their head below their heart.
  • Pregnancy:
    Pregnant women, especially in the later trimesters, should modify or avoid this pose.
  • Dizziness:
    Exit the pose slowly to avoid dizziness, especially if you have low blood pressure.

Anatomy (Muscles involved)

Prasarita Padottanasana engages and stretches a wide range of muscles and joints:

Muscles Stretched:
This pose deeply stretches the hamstrings, inner thighs (adductors), calves, and the entire back body, including the spine.

Muscles Strengthened:
 The legs, including the quadriceps, are engaged and strengthened to support the body and maintain stability. The core muscles are also activated to protect the lower back.