How to do Prasarita Padottanasana (The Wide Legged Forward Bend Pose): Steps & Health Benefits


Health benefits of Prasarita Padottanasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders, Helps to Reduce Belly Fat

June 1, 2018


Prasarita Padottanasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Wide Legged Forward Bend Pose. The name Prasarita Padottanasana actually comes from Sanskrit words, it is a combination of four words, where Prasarita means wide, Pado means Leg, Uttana means intense, stretched out or forward and Asana means Pose, so the combination of all the words, its pronounced as a The Wide Legged Forward Bend Pose. 

Prasarita Padottanasana has lots of health benefits; among that some of the health benefits of Prasarita Padottanasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders, Helps to Reduce Belly Fat, Improves the Function of Liver and Kidneys, Improves Blood Circulation, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Prasarita Padottanasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Prasarita Padottanasana (The Wide-Legged Forward Bend Pose):

  • To start this asana get onto the yoga mat and stand straight on the yoga mat.
  • Breathe in and bring your right foot backward, so that your body faces the long edge of the mat.
  • Extend your hands to such an extent that they are at shoulder height and ideal over your feet. At that point, convey your hands to your hips.
  • Breathe in, and protract your chest and heart skywards, such that your middle is extended also. Breathe out and twist forward until that your fingertips touch the mat before you. 
  • As you continue extending, convey the crown to the ground, and push the bottom towards the roof. Try to keep your abdominal muscles strong and extend your spine as much as you can.
  • You could either put your hands underneath your legs or on your yoga mat, beside of your head, with your elbows bend. You could likewise hold your enormous toes with your fingers.
  • Breathe in and breathe out normally in this position. Hold the position as long as comfortable.
  • For beginners, try to be in this position for 5 to 6 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana from the other side. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Prasarita Padottanasana (The Wide-Legged Forward Bend Pose):


Prasarita Padottanasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Prasarita Padottanasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Prasarita Padottanasana Helps to Stimulate the Reproductive Organs:

Practicing of Prasarita Padottanasana on a regular basis can enhance sexual performance because while doing Prasarita Padottanasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Prasarita Padottanasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Prasarita Padottanasana Relieves Stress and Anxiety:

While we are doing this Prasarita Padottanasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Prasarita Padottanasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Prasarita Padottanasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Prasarita Padottanasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Prasarita Padottanasana Improves Blood Circulation:

Different studies have been proven that regular practice of Prasarita Padottanasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. Beside this, regular practice of Ardha Pincha Mayurasana improves the cardiovascular health and it also helps in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc.

Prasarita Padottanasana Improves Digestive Health:

Regular practice of Prasarita Padottanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Prasarita Padottanasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Prasarita Padottanasana Increases Focus:

Different studies have been proven that, regular practice of Prasarita Padottanasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Health benefits of Prasarita Padottanasana


Preparatory Poses

Supta Baddha Konasana



Follow-Up Poses

Utthita Parsvakonasana
Janu Sirsasana