Prasarita Padottanasana III
प्रसारित पादोत्तानासन ३
Prasarita Padottanasana III is a wide-legged forward bend that stretches the hamstrings, calves, and spine, while also improving balance and coordination. Placing the hands between the feet challenges the core and requires greater flexibility.
Anatomy Involved
Benefits
- Stretches hamstrings, calves, and spine
- Improves balance and coordination
- Strengthens legs and back
- Calms the brain
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Glaucoma
- High blood pressure
- Headaches
- Vertigo
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
About this Pose
Prasarita Padottanasana III is a wide-legged forward bend that stretches the hamstrings, calves, and spine, while also improving balance and coordination. Placing the hands between the feet challenges the core and requires greater flexibility.
How to Practice
1. Begin in Tadasana.
2. Exhale and step your feet 4-5 feet apart.
3. Place your hands on your hips.
4. Inhale, lengthen your spine.
5. Exhale, hinge forward from your hips, keeping your back straight.
7 more steps remaining
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Frequently Asked Questions
Common questions about Prasarita Padottanasana III
What is Prasarita Padottanasana III?
Prasarita Padottanasana III is a wide-legged forward bend that stretches the hamstrings, calves, and spine, while also improving balance and coordination. Placing the hands between the feet challenges the core and requires greater flexibility.
What are the benefits of Prasarita Padottanasana III?
Stretches hamstrings, calves, and spine. Improves balance and coordination. Strengthens legs and back. Calms the brain. Improves digestion. Relieves stress.
Who should avoid Prasarita Padottanasana III?
Avoid this pose if you have: Back injury, Glaucoma, High blood pressure, Headaches, Vertigo.
How many steps are in Prasarita Padottanasana III?
Prasarita Padottanasana III is practiced in 12 steps. Begin in Tadasana.
Is Prasarita Padottanasana III suitable for beginners?
Prasarita Padottanasana III is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Prasarita Padottanasana III?
You may use: block, strap. Props make the pose more accessible and comfortable.
What conditions does Prasarita Padottanasana III help with?
Prasarita Padottanasana III is therapeutic for: flexibility, posture correction, strength, anxiety, digestive problems.
What poses should I do before Prasarita Padottanasana III?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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