Asana · Practise on your own
Prasarita Padottanasana B
Wide-legged forward fold B
Wide-legged forward fold, second variation. Hands stay on the hips as you fold.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- prasarita = spread wide, pada = foot, uttana = intense stretch, asana = seat or posture
- Family
- Standing forward bend
- Level
- Beginner
- Gaze
- Nose
Take care
Avoid with high blood pressure, glaucoma or a recent back injury. Come up slowly.
How it is done
- 1
Breathe in
Stand with the feet wide and parallel. Open the arms, then bring the hands to the hips.
- 2
Breathe out
Fold forward with the hands on the hips, keeping the chest long.
- 3
Breathe freely
Stay for five breaths, then inhale to come up.
Holding it
Five breaths.
Making it easier
Fold only as far as the spine stays long, with the knees soft.
What the tradition says it does
- Stretches the hamstrings and inner thighs
Variations
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review