Intermediatestanding
Wide-Legged Forward Bend C
Prasarita Padottanasana C · प्रसारित पादोत्तानासन C
Also known as: Prasarita C · Wide Leg Fold Clasped Hands
Wide-Legged Forward Bend C, also called Prasarita C is a classical yoga posture. Its Sanskrit name Prasarita Padottanasana C translates word-for-word as: Prasarita (Spread / Extended) · Padottanasana (Padottanasana) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, open and strengthen the shoulders and open the chest. Hamstring stretch. Calming forward fold. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Deep shoulder opener
- Hamstring stretch
- Calming forward fold
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees significantly to remove tension from the hamstrings; fold only as far as the spine stays long.
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.
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
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 Wide-Legged Forward Bend C?
Wide-Legged Forward Bend C, also called Prasarita C is a classical yoga posture. Its Sanskrit name Prasarita Padottanasana C translates word-for-word as: Prasarita (Spread / Extended) · Padottanasana (Padottanasana) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, open and strengthen the shoulders and open the chest. Hamstring stretch. Calming forward fold. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Wide-Legged Forward Bend C?
Deep shoulder opener. Hamstring stretch. Calming forward fold.
Who should avoid Wide-Legged Forward Bend C?
Avoid this pose if you have: Shoulder injuries, Hamstring injuries, Low blood pressure.
How many steps are in Wide-Legged Forward Bend C?
Wide-Legged Forward Bend C is practiced in 10 steps. Feet wide, toes slightly inward.
Is Wide-Legged Forward Bend C suitable for beginners?
Wide-Legged Forward Bend C is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Wide-Legged Forward Bend C help with?
Wide-Legged Forward Bend C is therapeutic for: flexibility, shoulder injury, posture correction.
What poses should I do before Wide-Legged Forward Bend 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