The six fundamental postures are right at the beginning of every Astanga Yoga practice. No matter how advanced you are, after five rounds of Surya Namaskara A and B, you start with these postures. Here, you carry the rhythm you have set up in Surya Namaskara A & B in a flow from asana to asana. With this solid basis, you are perfectly prepared to enter whichever series you are practising.

Prasarita Padottanasana A Instructions
- ekam
Inhale, step right foot back, feet parallel, hands to waist
Dhristi: to the nose (nasagre)
- dve
Exhale, hands to the floor
Dhristi: in the middle of the eyebrows (bhrumadhye)
Inhale, lift head, extend the spine
Dhristi: in the middle of the eyebrows (bhrumadhye)
- trini
Exhale, crown of the head reaches to the floor
Dhristi: to the nose (nasagre)
5 breaths, Prasarita Padottanasana A
Dhristi: to the nose (nasagre)
- catvari
Inhale, lift head, extend the spine
Dhristi: to the nose (bhrumadhye)
Exhale, hold
- panca
Inhale, hands to the waist, lift up
Dhristi: to the nose (nasagre)
Exhale, step to the front of the mat, big toes touch Samasthitih
Dhristi: to the nose (nasagre)
Prasarita Padottanasana B Instructions
- ekam
Inhale, step right foot back, extend arms out
Dhristi: to the nose (nasagre)
- dve
Exhale, hands to waist
Dhristi: in the middle of the eyebrows (bhrumadhye)
Inhale, lift head, extend the spine
Dhristi: in the middle of the eyebrows (bhrumadhye)
- trini
Exhale, crown of the head reaches to the floor
Dhristi: to the nose (nasagre)
5 breaths, Prasarita Padottanasana B
Dhristi: to the nose (nasagre)
- catvari
Inhale, lift up
Dhristi: to the nose (bhrumadhye)
Exhale, hold
- panca
Inhale, extend arms wide
Dhristi: to the nose (nasagre)
Exhale, step to the front of the mat, big toes touch Samasthitih
Dhristi: to the nose (nasagre)
Prasarita Padottanasana C Instructions
- ekam
Inhale, step right foot back, arms wide
Dhristi: to the nose (nasagre)
- dve
Exhale, interlace fingers behind back (palms down)
Dhristi: in the middle of the eyebrows (bhramadhye)
Inhale, open chest, lift sternum, extend the spine
Dhristi: in the middle of the eyebrows (bhrumadhye)
- trini
Exhale, crown of the head reaches to the floor, let hands fall over the head, reaching for the floor
Dhristi: to the nose (nasagre)
5 breaths, Prasarita Padottanasana C
Dhristi: to the nose (nasagre)
- catvari
Inhale, lift up
Dhristi: to the nose (bhrumadhye)
Exhale, hold, hands stay behind back
- panca
Inhale, extend arms wide
Dhristi: to the nose (nasagre)
Exhale, step to front of the mat, big toes touch Samasthitih
Dhristi: to the nose (nasagre)
Prasarita Padottanasana D Instructions
- ekam
Inhale, step right foot back, hands to waist
Dhristi: to the nose (nasagre)
- dve
Exhale, first three fingers wrap around big toes
Dhristi: in the middle of the eyebrows (bhrumadhye)
Inhale, lift head, extend spine
Dhristi: in the middle of the eyebrows (bhrumadhye)
- trini
Exhale, crown of the head reaches to the floor, bend at elbows
Dhristi: to the nose (nasagre)
5 breaths, Prasarita Padottanasana D
Dhristi: to the nose (nasagre)
- catvari
Inhale, lift head, straighten the spine
Dhristi: to the nose (bhrumadhye)
Exhale, hold
- panca
Inhale, hands to the waist, lift up
Dhristi: to the nose (nasagre)
Exhale, step to front of the mat, big toes touch Samasthitih
Dhristi: to the nose (nasagre)
Prasārita Pādottānāsana A, B, C, D Benefits
- Strengthens and stretches the inner and back legs, feet and ankles
- Relieves upper body tension, elongates the spine and core
- Develops the hamstring and abductor muscles (inner thighs)
- Tones the abdominal organs
- Increases digestive powers
- Calms the brain and removes fatigue