Intermediatestanding
Prasarita Padottanasana C
प्रसारित पादोत्तानासन C
Prasarita Padottanasana C — wide-leg fold with hands interlaced behind, deep shoulder opener.
Anatomy Involved
Benefits
- Deep shoulder opener
- Hamstring stretch
- Calming forward fold
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Hamstring injuries
- Low blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Use a strap between hands instead of interlacing.
Target Areas
Practice Flow
About this Pose
Prasarita Padottanasana C — wide-leg fold with hands interlaced behind, deep shoulder opener.
How to Practice
1. Feet wide, toes slightly inward.
2. Interlace hands behind the back.
3. Inhale, open chest, shoulders back.
4. Exhale, fold forward.
5. Arms come over the head — toward the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Prasarita Padottanasana C
What is Prasarita Padottanasana C?
Prasarita Padottanasana C — wide-leg fold with hands interlaced behind, deep shoulder opener.
What are the benefits of Prasarita Padottanasana C?
Deep shoulder opener. Hamstring stretch. Calming forward fold.
Who should avoid Prasarita Padottanasana C?
Avoid this pose if you have: Shoulder injuries, Hamstring injuries, Low blood pressure.
How many steps are in Prasarita Padottanasana C?
Prasarita Padottanasana C is practiced in 10 steps. Feet wide, toes slightly inward.
Is Prasarita Padottanasana C suitable for beginners?
Prasarita Padottanasana C is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Prasarita Padottanasana C help with?
Prasarita Padottanasana C is therapeutic for: flexibility, shoulder injury, posture correction.
What poses should I do before Prasarita Padottanasana C?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Prasarita Padottanasana C with other poses