Stretching Hamstrings with Prasarita Padottanasana

What is Prasarita Padottasana?

In Sanskrit ‘Prasarita’ means to stretch, ‘pada’ means’ foot or leg, ‘ot’ means intense, ‘tan’ implies stretch, while ‘asana’ is a yoga pose. So the literal translation of Prasarita Padottanasana is Wide Legged Standing ForwardBend.

This Wide Legged Forward Bend is also a form of inversion pose, and is often recommended for those who cannot do the Headstand or Sirsasana.

Step-by-Step Procedure:

• First, stand at the edge of your yoga mat in Tadasana (Mountain Pose). Now with a little hop, place your feet apart (about your shoulder breadth or 3 to 4 feet apart). Keep the feet parallel to each other, and firmly rooted to the floor. Place your hands on your hips.


• Inhale, while lifting up your chest. Now exhale, stretch your spine and bend your head and torso forward from the hips (not from the waist).


• Bring your hands down to touch the tips of your toes, keeping the arms parallel to each other, and perpendicular to the floor. If you can stretch your spine further, bend down further, and press your palms down on the floor between your feet, pointing the fingers forward.


• If you are flexible enough, you can deepen the stretch and bring your head to touch the floor.


• On the other hand, if you are not flexible enough, and cannot touch the floor with your palms, grasp your shins and ankles.


• Remain in this pose for about 30 seconds to 1 minute, increasing the time gradually as your flexibility improves.


• To release the pose, inhale as you lift your torso up and place your hands on your hips. Hop slightly and bring your feet together again. Repeat a few times.

Benefits: This pose is beneficial for the brain, spine, hamstrings, hips, groin, calves, knees, kidney and liver.

• It is a good pose for those who are unable to do Headstands (Sirsasana)


• This is a very good hamstring stretching exercise, and tones the legs. It also strengthens knee joints, and opens the hip joints.


• This strengthens the spine and helps to relieve mild backaches.


• The forward bend helps to massage and tone the internal organs in the abdominal region, improving digestion.


• It is calming for the brain, and by soothing the spirits and mind, it reduces frayed nerves and anxiety, and helps reduce mild depression.


• It lowers blood pressure.


• It also helps to regulate menstrual flow.

Contraindications: Be careful of overstretching the hamstrings or the muscles in the back of the legs. Increase your flexibility gradually.