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Prasarita Padottanasana II

प्रसारित पादोत्तानासन २

Prasarita Padottanasana II is a wide-legged forward bend with a shoulder stretch, which further opens the chest and shoulders. It stretches the hamstrings, calves, and spine while calming the brain.

Anatomy Involved

Benefits

Stretches hamstrings, calves, and spine
Opens the chest and shoulders
Calms the brain
Strengthens legs and back
Improves digestion
Full anatomical benefits — muscles, joints, organs →

Avoid If

Back injury
Shoulder 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 correctionanxietystrengthdigestive problems

Pose Type

forward bendstandinghip opener

Body Focus

hamstringsadductorsspine

Focus Areas

flexibilityrelaxationstrengthbreathing

Best For

desk workersrunnersathletesteens

Yoga Styles

iyengarhathavinyasa

When to Practice

warm upcool downmorning

Position

standing

Target Areas

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

About this Pose

Prasarita Padottanasana II is a wide-legged forward bend with a shoulder stretch, which further opens the chest and shoulders. It stretches the hamstrings, calves, and spine while calming the brain.

How to Practice

1. Begin in Tadasana.

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

3. Interlock your hands behind your back.

4. Inhale, lengthen your spine and open your chest.

5. Exhale, hinge forward from your hips, keeping your back straight, and bring your hands overhead.

4 more steps remaining

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Frequently Asked Questions

Common questions about Prasarita Padottanasana II

What is Prasarita Padottanasana II?

Prasarita Padottanasana II is a wide-legged forward bend with a shoulder stretch, which further opens the chest and shoulders. It stretches the hamstrings, calves, and spine while calming the brain.

What are the benefits of Prasarita Padottanasana II?

Stretches hamstrings, calves, and spine. Opens the chest and shoulders. Calms the brain. Strengthens legs and back. Improves digestion. Relieves stress.

Who should avoid Prasarita Padottanasana II?

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

How many steps are in Prasarita Padottanasana II?

Prasarita Padottanasana II is practiced in 9 steps. Begin in Tadasana.

Is Prasarita Padottanasana II suitable for beginners?

Prasarita Padottanasana II is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Prasarita Padottanasana II?

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

What conditions does Prasarita Padottanasana II help with?

Prasarita Padottanasana II is therapeutic for: flexibility, posture correction, anxiety, strength, digestive problems.

What poses should I do before Prasarita Padottanasana II?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.