IntermediatestandingPrasarita Padottanasana IV
प्रसारिता पादोत्तानासन IV
Prasarita Padottanasana IV is a wide-legged forward fold with the hands interlaced behind the back. This asana stretches the hamstrings, calves, and spine, while also opening the chest and shoulders. It promotes calmness and reduces stress.
Anatomy Involved
Benefits
- Stretches hamstrings, calves, and spine
- Strengthens legs and back
- Opens chest and shoulders
- Calms the mind
- Relieves mild backache
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Shoulder injury
- High blood pressure
- Glaucoma
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
neck pain
Keep head lifted, gaze forward, support head with block.
low blood pressure
Avoid going too deep, keep head above heart.
hamstring injury
Bend knees significantly.
vertigo
Keep head above heart, do not invert deeply.
Target Areas
Practice Flow
About this Pose
Prasarita Padottanasana IV is a wide-legged forward fold with the hands interlaced behind the back. This asana stretches the hamstrings, calves, and spine, while also opening the chest and shoulders. It promotes calmness and reduces stress.
How to Practice
1. Begin in Tadasana, feet hip-width apart.
2. Inhale and place your hands on your hips.
3. Exhale, step your feet out to about 4-5 feet apart, feet parallel.
4. Keeping hands on hips, inhale and lengthen the spine.
5. Exhale, hinge at the hips, keeping the back straight.
7 more steps remaining
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Frequently Asked Questions
Common questions about Prasarita Padottanasana IV
What is Prasarita Padottanasana IV?
Prasarita Padottanasana IV is a wide-legged forward fold with the hands interlaced behind the back. This asana stretches the hamstrings, calves, and spine, while also opening the chest and shoulders. It promotes calmness and reduces stress.
What are the benefits of Prasarita Padottanasana IV?
Stretches hamstrings, calves, and spine. Strengthens legs and back. Opens chest and shoulders. Calms the mind. Relieves mild backache. Improves digestion.
Who should avoid Prasarita Padottanasana IV?
Avoid this pose if you have: Back injury, Shoulder injury, High blood pressure, Glaucoma.
How many steps are in Prasarita Padottanasana IV?
Prasarita Padottanasana IV is practiced in 12 steps. Begin in Tadasana, feet hip-width apart.
Is Prasarita Padottanasana IV suitable for beginners?
Prasarita Padottanasana IV is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Prasarita Padottanasana IV?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Prasarita Padottanasana IV help with?
Prasarita Padottanasana IV is therapeutic for: flexibility, strength, back pain, anxiety.
What poses should I do before Prasarita Padottanasana IV?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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