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

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

1. ekam

Inhale, step right foot back, feet parallel, hands to waist

Dhristi: to the nose (nasagre)

1. 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)

1. 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)

1. catvari

Inhale, lift head, extend the spine

Dhristi: to the nose (bhrumadhye)

Exhale, hold

1. 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)

1. 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)

1. 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)

1. catvari

Inhale, lift up

Dhristi: to the nose (bhrumadhye)

Exhale, hold

1. 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)

1. 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)

1. 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)

1. catvari

Inhale, lift up

Dhristi: to the nose (bhrumadhye)

Exhale, hold, hands stay behind back

1. 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)

1. 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)

1. 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)

1. catvari

Inhale, lift head, straighten the spine

Dhristi: to the nose (bhrumadhye)

Exhale, hold

1. 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