IntermediatestandingWide-Legged Forward Bend II
Prasarita Padottanasana II · प्रसारित पादोत्तानासन २
Also known as: Prasarita II · Hands-on-Hips Wide Fold
Wide-Legged Forward Bend II, also called Prasarita II is a classical yoga posture. Its Sanskrit name Prasarita Padottanasana II 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 and open and strengthen the shoulders. Opens the chest and shoulders. Calms the brain. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for desk workers and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with back pain and shoulder injury should approach with care or consult a qualified teacher.
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 / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.
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.
Glaucoma / Eye Pressure
Inverted and head-below-heart positions increase intraocular pressure, which can be harmful for those with elevated eye pressure.
Practise with hands on blocks and knees bent so the head remains above heart level.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Keep the head above the heart by bending the knees deeply and resting forearms on thighs rather than reaching to the floor.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Place blocks under the hands at any height to allow the spine to lengthen fully before attempting to reach the floor — prioritising posture over depth.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 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
- 6Allow the hip joints to open gradually — never force
- 7Hinge 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
Target Areas
Practice Flow
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 Wide-Legged Forward Bend II?
Wide-Legged Forward Bend II, also called Prasarita II is a classical yoga posture. Its Sanskrit name Prasarita Padottanasana II 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 and open and strengthen the shoulders. Opens the chest and shoulders. Calms the brain. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for desk workers and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with back pain and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Wide-Legged Forward Bend 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 Wide-Legged Forward Bend II?
Avoid this pose if you have: Back injury, Shoulder injury, Glaucoma, High blood pressure, Headaches.
How many steps are in Wide-Legged Forward Bend II?
Wide-Legged Forward Bend II is practiced in 9 steps. Begin in Tadasana.
Is Wide-Legged Forward Bend II suitable for beginners?
Wide-Legged Forward Bend II is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Wide-Legged Forward Bend II?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Wide-Legged Forward Bend II help with?
Wide-Legged Forward Bend II is therapeutic for: flexibility, posture correction, anxiety, strength, digestive problems.
What poses should I do before Wide-Legged Forward Bend II?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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