Prasarita means expanded, spread, extended. Pada means a foot. The pose is one where the expanded legs are stretched intensely.


  1. Stand in Tadasana. (plate 1).
  2. Inhale, place the hands on the waist and spread the legs apart 4 1/2 to 5 feet. (plate 15).
  3. Tighten the legs by drawing up the knee-caps. Exhale, ‘and place the palms on the floor in line with the shoulders between the feet. (plate 16).
  4. Inhale and raise the head up, keeping the back concave.
  5. Exhale, bend the elbows and rest the crown of the head on the floor, keeping the weight of the body on the legs. (Plates 17 and 18) Do not throw the body weight on the head. Both feet, both palms and the head should be in a straight line.
  6. Stay in the pose for half a minute, breathing deeply and evenly.
  7. Inhale, raise the head from the floor and straighten the arms at the elbows. Keep the head well up by making the back concave as in position 4. (Plate 16).
  8. Exhale and stand as in position 2. (Plate 15).
  9. Jump back to Tadasana. (Plate 1).


In this pose the hamstring and abductor muscles are fully developed, while blood is made to flow to the trunk and the head. People who cannot do Sirasana (Plate 90) can benefits from this pose, which increases digestive powers.

All the standing poses described above are necessary for beginnings. As the pupil advances he attains better flexibility and then the standing poses can be dispensed with, though it is advisable to do them once a week. All these standing poses help to reduce the body weight.


  • Firstly, this inverted yoga posture will reduce depression and boost your confidence level.
  • Secondly, the nervous system is rejuvenated by this posture and the heart and lungs are electrified. People suffering from blood pressure problems will find this yoga exercise very beneficial as it will effectively reduce the blood sugar levels.
  • The Prasarita Padottanasana also harmonizes the abdominal muscles and also relieves headaches caused due to excessive stress.
  • Since there is a lot stretching associated with this yoga exercise, the wide-legged forward bend yoga posture will successfully reduce lower back pain.


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