Prasarita Padottanasana--Wide Legged Forward Bend--Iyengar Yoga

Prasarita Padottanasana is both grounding and expansive. It strengthens the legs and cultivates greater awareness in the connection of the feet to the floor, creating stability and alignment from the ground up.

With the legs wide and firm, the trunk has space to extend forward, allowing both sides of the body to lengthen and the spine to elongate fully.

Prasarita Padottanasana is often used as a preparatory posture for Headstand. The forward extension with the head supported helps release tension in the neck and calm the mind, providing a quiet internal space and steady foundation for inversion work.

This pose has many benefits: it lengthens the hamstrings, calves, inner thighs, and spine while enhancing circulation to the brain and calming the nervous system. Prasarita Padottanasana effectively prepares the body for inversions and deeper forward extensions, and can be practiced either actively for strength building or restoratively with props for relaxation.

Props can be arranged to support the head, arms, or torso, depending on your intention—whether to energize or to restore.

Please note that you should modify the pose if you have certain conditions: for lower back issues, bend the knees or support the hands/head to avoid strain; with high blood pressure or glaucoma, always support the head to prevent pressure; and following recent hip surgery, avoid the pose unless cleared by a medical professional and adapted appropriately.

Useful props to support and deepen the experience:

2 blocks
2 chairs
1 strap
2 bolsters
1 blanket

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