Prasarita Padottanasana A, B, C, D (Wide-Legged Forward Bend) explained
Yoga

How to practice: Prasarita Padottanasana A, B, C, D (Wide-Legged Forward Bend)

By: Delight Yoga

Six simple Fundamental Asanas (postures) build the foundation of an Astanga Vinyasa Yoga practice. They are often called “standing positions” because they are composed of six relatively easy standing asanas. Prasārita Pādottānāsana A, B, C, D is the fifth of these fundamental postures.

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.

How to practice- Prasārita Pādottānāsana A, B, C, D (Wide-Legged Forward Bend).jpeg

Prasarita Padottanasana A Instructions

  1. ekam
    Inhale, step right foot back, feet parallel, hands to waist
    Dhristi: to the nose (nasagre)

  2. 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)

  3. 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)

  4. catvari
    Inhale, lift head, extend the spine
    Dhristi: to the nose (bhrumadhye)

    Exhale, hold

  5. 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

  1. ekam
    Inhale, step right foot back, extend arms out
    Dhristi: to the nose (nasagre)

  2. 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)

  3. 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)

  4. catvari
    Inhale, lift up
    Dhristi: to the nose (bhrumadhye)

    Exhale, hold

  5. 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

  1. ekam
    Inhale, step right foot back, arms wide
    Dhristi: to the nose (nasagre)

  2. 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)

  3. 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)

  4. catvari
    Inhale, lift up
    Dhristi: to the nose (bhrumadhye)

    Exhale, hold, hands stay behind back

  5. 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

  1. ekam
    Inhale, step right foot back, hands to waist
    Dhristi: to the nose (nasagre)

  2. 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)

  3. 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)

  4. catvari
    Inhale, lift head, straighten the spine
    Dhristi: to the nose (bhrumadhye)

    Exhale, hold

  5. 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

  • Relieves mild backache

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