Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

English Name(s)
Wide-Legged Forward Bend, Straddle Fold, Standing Straddle
प्रसारिता पादोत्तनासन
Prasārita Pādottānāsana
pra-sa-REE-tah pah-doh-tahn-AHS-anna
prasarita: “stretched out, expanded, spread, with outstretched limbs”
pada: “foot”
ut: “intense”
tan: “to stretch or extend” (compare the Latin verb tendere, “to stretch or extend”)
asana: “pose”

Physical Benefits

Prasarita Padottanasana (pra-sa-REE-tahpah-doh-tah-NAH-suh-nuh) tones the hamstring and abductor muscles and gives flexibility to the hip joints.

The inverted nature of the upper body in this pose means that a rich supply of blood is brought to the trunk and brain, making it an alternative to Shirsasana.

Energetic Benefits

This pose has a calming effect on the body and mind. The inverted nature of the upper body prepares the practitioner for inversions and deeper forwards extensions. Placing the head down on the earth creates a humbling effect on the mind.


Those with disc herniation should keep the spine parallel to the floor with a concaved back and with their palms on blocks. Those with high blood pressure, glaucoma, detached retina, or shoulder or neck injury should not keep their head down, but rather, rest their head on the seat of a chair, keeping their spine parallel to the floor.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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