Prasarita Padottanasana (Wide Legged Standing Forward Bend) – Overview
Asana Digest Overview
Poses
Prasarita Padottanasana (Wide Legged Standing Forward Bend), and related variations including Prasarita Twist
Objective
Become knowledgeable about the pose and review detailed teaching considerations.
Description
Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.
Prerequisite Knowledge
The focus of Asana Digests is teaching specific poses. This support presumes you’re aware of the groundwork and teaching support here: Asana Category – Standing Poses.
Poses Overview
Prasarita Padottanasana
pra-sa-REE-tah pah-doh-tahn-AHS-anna
“prasarita” = spread out, separated or expanded
“pada” = foot or leg
“uttan” = intense stretch, extended
Expanded Leg Intense Stretching Posture
Also known as: Wide Legged Standing Forward Bend
In Bikram Hot Yoga, called Standing Separate-Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana
Heart of Pose
Standing Forward Bend
Naming
- Version A: Hands to floor
- Version B: Hands at waist
- Version C: Clasped behind back
- Version D: Clasping big toes
Notes
A Quieter Standing Pose
Prasarita Padottanasana is one of the quieter standing poses. This pose stretches the hamstrings, but more gently than poses in which the legs are closer together… You can include this pose at the end of your standing pose practice, as a rest between vigorous standing poses, as a preparation for a long practice of seated forward bends, or before or after Down Dog. In addition, it can be practiced before you begin inverted poses. – Judith Lasater, 30 Essential Yoga Poses 2003 p 61 link
- Sometimes used as a milder inversion such as an alternative for Headstand
- Version C prepares shoulders for Shoulderstand
- Often sequenced at end of standing poses to relieve fatigue
- “This is a resting pose…” (Silva Mehta)
Much More in this Digest
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