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Prasarita Padottanasana IBeginnerstanding

Variations (1)

Prasarita Padottanasana C

Prasarita Padottanasana I

प्रसारित पादोत्तानासन १

Prasarita Padottanasana I is a wide-legged forward bend that stretches the hamstrings, calves, and spine. It calms the brain and helps relieve mild depression.

Anatomy Involved

Benefits

5

Avoid If

4
  • Back injury
  • Glaucoma
  • High blood pressure
  • Headaches

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps
✕Collapsing the arches of the feet — distribute weight evenly
✕Holding the breath or breathing shallowly
✕Hunching the shoulders toward the ears
✕Leaning weight to one side — keep both feet equally grounded
✕Forcing the hips open beyond their current range
✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues
  • 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
  • 6Allow the hip joints to open gradually — never force
  • 7Hinge from the hips, leading with the chest

Pose Details

Helps With

flexibilityposture correctiondepressionanxietydigestive problems

Pose Type

forward bendstandinghip opener

Body Focus

hamstringsadductorsspine

Focus Areas

flexibilityrelaxationstrengthbreathing

Best For

beginnersdesk workersrunnersathletesteensplus size

Yoga Styles

iyengarhathavinyasayin

When to Practice

warm upcool downmorning

Position

standing

Target Areas

HamstringsAdductorsUpper BackLower Back

Practice Flow

Tadasana
Tadasana
Shoulder Rolls
Shoulder Rolls
Neck Rolls
Neck Rolls
TA
Tadasana Variation: Heel Raises
Prasarita Padottanasana I
This pose
Standing Forward Bend
Standing Forward Bend
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Savasana
Savasana

About this Pose

Prasarita Padottanasana I is a wide-legged forward bend that stretches the hamstrings, calves, and spine. It calms the brain and helps relieve mild depression.

How to Practice

1

1. Begin in Tadasana.

2

2. Exhale and step your feet 4-5 feet apart.

3

3. Place your hands on your hips.

4

4. Inhale, lengthen your spine.

5

5. Exhale, hinge forward from your hips, keeping your back straight.

5 more steps remaining

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Frequently Asked Questions

Common questions about Prasarita Padottanasana I

What is Prasarita Padottanasana I?

Prasarita Padottanasana I is a wide-legged forward bend that stretches the hamstrings, calves, and spine. It calms the brain and helps relieve mild depression.

What are the benefits of Prasarita Padottanasana I?

Stretches hamstrings, calves, and spine. Calms the brain. Relieves mild depression. Strengthens legs and back. Improves digestion.

Who should avoid Prasarita Padottanasana I?

Avoid this pose if you have: Back injury, Glaucoma, High blood pressure, Headaches.

How many steps are in Prasarita Padottanasana I?

Prasarita Padottanasana I is practiced in 10 steps. Begin in Tadasana.

Is Prasarita Padottanasana I suitable for beginners?

Yes, Prasarita Padottanasana I is a beginner-friendly pose suitable for all levels.

What props are needed for Prasarita Padottanasana I?

You may use: block. Props make the pose more accessible and comfortable.

What conditions does Prasarita Padottanasana I help with?

Prasarita Padottanasana I is therapeutic for: flexibility, posture correction, depression, anxiety, digestive problems.

What poses should I do before Prasarita Padottanasana I?

Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.

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