IntermediatestandingWide-Legged Forward Bend IV
Prasarita Padottanasana IV · प्रसारिता पादोत्तानासन IV
Also known as: Prasarita IV
Wide-Legged Forward Bend IV, also called Prasarita IV is a classical yoga posture. Its Sanskrit name Prasarita Padottanasana IV 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, engage the core and strengthen the quadriceps. Strengthens legs and back. Opens chest and shoulders. It is particularly valued for developing greater flexibility and building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for beginners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The prominent muscles running along the back of your thighs (hamstrings) experience a deep, sustained lengthening as the torso folds forward over straight legs. This controlled release helps to unwind the chronic tightness often accumulated from prolonged sitting, improving hip flexion and pelvic mobility. Energetically, this release allows apana vayu, the downward-moving energy, to flow more freely, fostering a profound sense of groundedness and stability in the lower body.
Adductors(lengthening)
Positioned along the inner thighs, the adductor muscles are significantly lengthened in this wide-legged stance, particularly as the pelvis tilts anteriorly into the forward fold. This action systematically opens the often-neglected inner groin and hip region, enhancing the external rotation capacity of the hips over time. From a yogic perspective, releasing tension in the adductors can help unlock stored emotional rigidity in the pelvic bowl, allowing for greater freedom and fluidity in movement and being.
Erector Spinae(lengthening)
The long, powerful muscles that run parallel to your spine (erector spinae) are gently elongated as the spine flexes forward, allowing gravity to decompress the vertebral column. This passive lengthening helps to release tension built up from maintaining upright posture or from habitual stiffness, creating space between each vertebra. The resulting feeling is one of spinal ease and freedom, encouraging the upward flow of prana along the sushumna nadi, promoting lightness and clarity.
- 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 the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Hold no longer than five breaths, breathe continuously, and come out at the first sign of pressure in the head.
Glaucoma / Eye Pressure
Inverted and head-below-heart positions increase intraocular pressure, which can be harmful for those with elevated eye pressure.
Keep the head above the heart; avoid Down Dog and practice a standing forward fold with head elevated instead.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Place a block under each hand to raise the floor, reducing wrist extension and making the pose accessible when hamstrings are tight. This preserves the length of the spine without compensating in the lower back.
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
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 Wide-Legged Forward Bend IV?
Wide-Legged Forward Bend IV, also called Prasarita IV is a classical yoga posture. Its Sanskrit name Prasarita Padottanasana IV 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, engage the core and strengthen the quadriceps. Strengthens legs and back. Opens chest and shoulders. It is particularly valued for developing greater flexibility and building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for beginners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Wide-Legged Forward Bend 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 Wide-Legged Forward Bend IV?
Avoid this pose if you have: Back injury, Shoulder injury, High blood pressure, Glaucoma.
How many steps are in Wide-Legged Forward Bend IV?
Wide-Legged Forward Bend IV is practiced in 12 steps. Begin in Tadasana, feet hip-width apart.
Is Wide-Legged Forward Bend IV suitable for beginners?
Wide-Legged Forward Bend IV is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Wide-Legged Forward Bend IV?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Wide-Legged Forward Bend IV help with?
Wide-Legged Forward Bend IV is therapeutic for: flexibility, strength, back pain, anxiety.
What poses should I do before Wide-Legged Forward Bend IV?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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