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
  • Extended Hand to Toe / utthita hasta padangusthasana

    Extended Hand to Toe

  • Extended Leg Squat • utthita namaskarasana

    Extended Leg Squat

  • Supine Hand to Toe • supta padangusthasana

    Supine Hand to Toe

  • Upward Forward Fold / urdhva Uttanasana

    Upward Forward Fold

  • kurmasana • tortoise pose

    Tortoise

  • Upavistha Konasana • Seated Angle

    Seated Angle

  • adho mukha shvanasana • Downward Facing Dog

    Downward Facing Dog

  • Supta Virasana • Supine Hero Pose

    Supine Hero

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

  • bedtime yoga for kids

    Bedtime Yoga for Kids: Benefits, Tips and Best Poses

  • Live a Yogic Lifestyle

    How to Live a Yogic Lifestyle

  • yoga etiquette

    7 Tips For Minding Your Yoga Manners

  • yoga pose for work productivity

    Workplace Yoga Supports Body and Mind

  • yoga balance tips

    The Best Tips to Boost Your Balance in Yoga

  • Brahma Muhurta

    Brahma Muhurta: Definition, Benefits and Tips

  • writing a yoga journal

    How to Start a Yoga Journal

  • Self-Compassion Yoga Pose

    4 Powerful Ways to Cultivate Self-Compassion in Yoga

  • Staying In Love With Yoga

    9 Wonderful Ways To Stay In Love With Yoga

Leave a Reply

Your email address will not be published.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

Yoga Basics