Prasarita Padottanasana | Wide Legged Standing Foward Fold

3 Versions of Prasarita Padottanasana — Photo by Galen Coles

Etymology

Sanskrit Name: Prasarita Padottanasana

English Translation: Intense Wide Legged Posture

Drishti: Nose

Prasarita - Wide

Pada - Foot

Ut - Intense

Asana - Posture

How to:

A Version

Begin with the feet wide and parallel or turned in slightly.
On an inhale, hold the waist.
Exhale, place the hands on the floor in line with the feet or farther back.
Inhale, straighten the arms look up.
Fold in on an exhale, allowing the elbows to bend and placing top of head toward the floor.
Hold for 5 breaths.
Inhale, keep the hands on the floor and look up. Hold here and exhale.
Stand up and bring the hands to the waist on an inhale. Exhale.

B Version

Inhale, open the arms wide. Exhale and bring. the hands to the waist.
Inhale, lift the chest. Fold on an exhale.
Hold for 5 breaths.
Come all the way upon an inhale. Keep hold of the waist as you exhale.

C Version

Inhale, open the arms wide. Exhale and clasp the fingers behind the back, keeping the heels of the palms together.
Inhale, lift the chest. Fold on an exhale reaching the hands to the floor.
Hold for 5 breaths.
Come all the way upon an inhale. Keep the hands clasped as you exhale.

D Version

On an inhale, hold the waist.
Exhale and hold the big toes, connecting the thumb to the first two fingers.
Hold for 5 breaths.
Inhale, straighten the arms look up.
Fold in on an exhale, allowing the elbows to bend and placing top of head toward the floor.
Inhale, straighten the arms and look up. Hold here and exhale.
Stand up and bring the hands to the waist on an inhale. Exhale come back to Samasthitih.

Asana of the Ashtanga Primary Series

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