Wide-Legged Forward Bend

Prasarita Padottanasana

Level: Beginner
Pronunciation: (pra-sa-REE-tah pah-doh-tahn-AHS-anna)

Instructions

1. From Mountain pose, step the legs 3-4 feet apart into Five Pointed Star. With a flat back exhale forward bringing the palms to the floor under the shoulders.

2. Use the arms to pull the forehead down towards the floor, bending the elbows towards the back wall. Press into the feet, lengthening the legs to press the hips up toward the ceiling.

3. Feel the spine being pulled in opposite directions as you press the head down and lift the hips up.

4. Breathe and hold for 3-8 breaths.

5. To release, reach the arms out to the sides and inhale back up into 5 pointed star.

Benefits + Contraindications

Benefits: Wide-Legged Forward Bend pose lengthens the spinal column and stretches the backs of the legs and the back muscles.

Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.

Modifications + Variations

Modifications: If the hands do not reach the floor, either walk the feet wider apart or place yoga blocks under the hands.

Variations: There are multiple variations on the placement of the hands: A) Wrap the middle and index finger around the big toe, B) Scoop the fingers under the outside edges of the feet, C) Hold on to the ankles with the hands, D) Place the hands on the hips, E) Bring the hands in reverse Anjali Mudra behind the back.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Five Pointed Star, Goddess Squat, Standing Yoga Mudra, High Lunge.

Use one or more of the following postures to build a sequence ending after this pose: Five Pointed Star, Standing Yoga Mudra, Wide Legged Down Dog.

Other Names

This pose is also known as Dandayamana Konasana / Standing Angle pose.

Share with

Friends & Students

Explore More

Forward Bending Poses & Hip Opening Poses
  • Warrior II (two) / virabhadrasana II

    Warrior II

  • Supine Hand to Toe • supta padangusthasana

    Supine Hand to Toe

  • Half Pyramid • ardha parsvottanasana

    half pyramid

  • Gomukasana • cow face pose

    Cow Face Pose

  • Side Seated Angle • parsva upavistha konasana

    Side Seated Angle

  • Prayer Squat • Namaskarasana

    Prayer Squat

  • Half Upright Seated Angle

    Half Upright Seated Angle

  • Ananda Balasana • Joyful Baby Pose

    Happy Baby Pose

Remove Ads with a

Premium Membership

Viewing ads supports YogaBasics, which allows us to continue bringing you quality yoga content. Sign up for a premium membership to remove all ads and enjoy uninterrupted access to the best yoga resources on the web.

Categories for Wide-Legged Forward Bend

Asana Type

Focus

Chakras

Elements

Explore More

Yoga TipsAdviceArticlesPracticesBasicsTechniques

  • writing a yoga journal

    How to Start a Yoga Journal

  • Hot Yoga at Home

    Can You Practice Hot Yoga at Home?

  • Best Yoga Straps

    The Best Yoga Straps for Newbies and Pros

  • practicing a yoga lifestyle

    13 Key Tips for Creating a Successful Yoga Lifestyle

  • mindful eating

    6 Easy Ways to Start a Mindful Eating Practice

  • choosing a yoga mat

    How to Choose a Yoga Mat

  • Essential Oils to Energize a Yoga Practice

    The Best Essential Oils to Energize and Awaken Your Yoga Practice

  • CBD for Yoga

    6 Ways CBD Can Improve Your Yoga Practice

  • Warrior Poses

    The 5 Warrior Poses of Yoga

Leave a Reply

Your email address will not be published. Required fields are marked *

Yoga Basics