Avoid any hips, knee or leg injury. This is an intermediate level of practice so avoid practicing in your initial days of practice or perform at a very moderate level.

Preparatory postures:

Janu Sirsasana, Parvritta Janu sirsasana, Utkat Konasana, Supt Padangushthasana, Parivrtta supta padangusthasana, Chakki chalanasana and Upavistha konasana

Steps for the practice:

  • Stand in tadasana.
  • Spread your legs step by step, pointing your toes inside and heels outside. This positioning of feet helps lock your legs and the chances of you falling down becomes very less.
  • Don’t spread your legs so much that you won’t be able to balance yourself in the forward bend.
  • Place your palms exactly at the centre between legs. Now slowly try resting your head exactly between your palms.
  • Please see that in an attempt to rest your head on the ground, don’t bend your knees. Try to keep them as stretched as possible. However, gentle knee bend is completely fine initially.
  • Once your head is rested on the ground, breathe normally and pull your glues up.
  • Stay in the posture as per your comfort, starting with 10 to 15 seconds.
  • Slowly come back to the starting position.

Body parts actively involved in 

Legs and hips

Prasarita padottanasana anatomy

Adductors, hamstrings, gluteus, soleus, gastrocnemius these muscles are actively involved in this asana.

Benefits of wide angle pose

It stretches your legs extensively, opens up hips and since it is forward bend it cultivates vairagya bhava. Vairagya bhava means surrender to the universal force. It doesn’t mean you give up without effort. You put up efforts and leave the outcome to the universal force. When one becomes too adamant about the outcome, then results are always dissatisfying for that person.

Prasarit Padottanasana Tutorial