Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

Benefits, Contraindications, Tips and How to Do

Prasarita Padottanasana
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”


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.

The wide-legged standing forward fold is a relaxing pose that stretches the hamstrings and back. There are several arm variations, as well as other modifications available for those who find it difficult in certain positions or want more flexibility with their muscles! This simple yogic exercise can be done by anyone at any level making them perfect options before bedtime so you’re able to relax Your body while reaching new heights mentally too.

According to research published in International Journal of Social Science and Economic Research, ISSN: 2455-8834 Volume:03, Issue:08 “August 2018”, Upavistha Konasana and similar postures such as Prasarita Paddottanasana can be used to treat common postural deformities such as Knock Knees.

Muscle Focus

Wide-Legged Forward Fold Pose focuses on several muscles such as

  • Hamstring Muscles
  • Glute Muscles
  • Piriformis
  • Iliopsoas
  • Erector Spinae (Spine Erectors)
  • Calf Muscles

Ideal For Health Conditions

  • Preventing Hamstring and leg-related Injuries.
  • Preventing Shortening of Hamstrings.
  • Promotion of Harmony between all the leg muscles.
  • Anyone who spends a lot of time sitting at their desk or on their phones, it helps release tension in these areas while stretching out your muscles too.

Benefits of Prasarita Padottanasana or Wide-Legged Forward Bend Pose

Benefits of Prasarita Padottanasana

1. It Calms the Mind

Practicing this pose helps to ease the mind and gives a sense of calmness.

2. Tones Abdominal Organs

Prasarita Padottanasana works on toning your liver, intestines, pancreas, etc. Hence, practicing this pose helps to tone your abdominal muscles and organs.

3. Aids Digestion

The pressure applied on the abdomen stimulates gastric fire and helps improve digestion function. It also aids weight loss.

4. Relieves Mild Backache

This pose stretches the hamstrings and spine, which can provide relief from mild backaches.

5. Opens Hips

The wide-legged nature of this pose opens up the hip joints, which is beneficial for those with tight hips. It also releases tension in the neck and shoulders.

6. Eases Stress and Anxiety

This pose is a great way to relieve stress and anxiety as it relaxes the entire body. It’s perfect to do before bedtime or anytime you need some peace!

7. Helps Relieve Depression

This pose has been known to help people suffering from mild depression as it helps release negative emotions and brings about a sense of inner calmness.

8. It Relieves Stress, Anxiety, and Mild Depression

It’s perfect for those who are looking for relief from stress, anxiety, mild depression, and tension in the neck and shoulders. So if you’re looking for a pose that can provide you with a sense of relaxation and inner peace Prasarita Padottanasana is a great option.

9. It Keeps your Spine Healthy

This pose helps to relieve tension from the neck and shoulders, which can help keep your spine healthy. It also stretches out those tight muscles in your back! This is a great option for anyone looking for some relief after sitting at their desk all day long or spending too much time on their smartphones and computers. Prasarita Padottanasana will stretch out those tense areas while providing relaxation as well.”


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.


  • Forward Bend Pose (Uttanasana)
  • Wide-Angle Seated Forward Bend Pose (Upavistha Konasana)

Preparatory Pose

  • Standing Forward Bend Pose(Uttanasana)
  • Seated Forward Bend Pose (Paschimottanasana)
  • Wide-Angle Seated Forward Bend Pose (Upavistha Konasana)

Beginner’s Tips

  • Don’t hunch the back.
  • Keep knees straight but not locked.
  • Make sure to be gentle with yourself.

How to do Standing Wide-Legged Forward Bend Pose

Step One: Start by keeping a three to four feet gap between both legs.

Step Two: Take a deep breath in and lift your arms up towards the sky, keeping them parallel to the ears.

Step Three: Exhale and bend forward maintaining with hunching the back.

Step Four: Bring your hands towards the ground and place them on either side of the two feet, if you can’t reach then simply rest on ankle or shin bones or bring fingertips to touch your toes.

Step Five: Inhale and lift up slightly while exhaling try to move further forward keeping knees straight but not locked.”

Step Six: Assume this position for 30-40 seconds

Step Seven: Release by inhaling and lifting your arms and body up.

Mental Benefits of Standing Wide-Legged Forward Bend Pose

  • Releases tension and negative emotions
  • Brings about a sense of inner calmness
  • Helps relieve stress, anxiety, and mild depression
  • Keeps the spine healthy by relieving tension from the neck and shoulders.

The Bottom Line

Prasarita Padottanasana or Wide-Legged Forward Bend Pose is a great way to relax and calm the mind. It also tones abdominal muscles and organs, aids digestion, relieves mild backache, opens hips, and eases stress and anxiety. This pose is perfect for beginners as it is easy to learn and provides many benefits.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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