Wide Legged Forward Bend C  -Prasarita Padottanasana C

Step by Step

  • From Tadasana, step the feet wide apart, about your legs’ length. Your feet should be as close to parallel as feels comfortable to you. Lift your inner arches by drawing the inner ankles up. Firm the outer edges of your feet and big toes into the floor. Engage your thighs by drawing them up.
  • If you can, interlace your fingers behind your back.
  • Inhale and lengthen the front of your body. Exhale and fold forward from your hips, keeping your back straight, your chest open, and keeping your hips over your heels.
  • Release your shoulders down your back and draw your shoulder blades together as you fold from your hips bringing your hands overhead.
  • Keep your back straight and release your head down towards the floor - keep your chest open by maintaining a focus on bringing your shoulder blades together, and aim your hands a little further overhead keeping your arms as straight as feels comfortable for you.
  • If you have less mobility in your shoulders, use a belt and work your way towards bringing your hands closer together until eventually, over time, you can clasp your hands.
  • Stay in this pose anywhere between 5 and 10 breaths.
  • Important is to keep the back as long as possible, and the front of the body as open as possible. Be careful not to overstretch your hamstrings or your shoulder girdle.
  • To come out of this pose, inhale and lift back up as you press into your feet.
  • Come back into Mountain Pose.



  • Stretches the back and inside of the legs
  • Opens the hips
  • Stretches the spine, shoulders and chest
  • Grounds you and calms the mind
  • Can relieve mild backache