Prasarita Padottanasana C (Spread-Leg Forward Fold Pose C): Steps, Benefits, and Contraindications

The Prasarita Padottanasana C, also known as Wide Leg Forward Bend Pose C, opens your hips, as well as creating strength in your spine and the back of your feet.

It is also great for treating lower back pain, headaches, tiredness, and depression.

Information

Known as:	Prasarita Padottanasana C, Spread-Leg Forward Fold Pose C, Standing Intense Spread-Leg Pose C, Intense Leg Stretch Pose C, Feet Spread Intense Stretch Pose C
Sanskrit name:	प्रसारित पादोत्तानासन च्
IAST:	Prasārita Pādottānāsana C
Pronunciation:	prah-sah-REET-ah- Pah-doh-tahn-AA-SUN-aa C
Level:	Intermediate
Type:	Standing, Forward Bend, Hip openers, Inversions
Total time:	30 to 60 seconds
Focus:	Shoulders, spine, arms, hips, hips, hamstrings
Drishti:	Eyes closed; Tip of nose
Chakra:	Sahasrara Chakra, Ajna Chakra, Manipura Chakra, Swadisthana Chakra, Muladhara Chakra
Indications:	Lower back pain, headaches, exhaustion, nervous system, respiratory system
Counterposes:	Uttanasana (Standing Forward Bend Pose), Ardha matsyendrasana (Half lord of the fishes pose), Eka pada rajakapotasana (King pigeon pose)
Preparatory poses:	Adho mukha svanasana (Downward-facing dog pose), Utkata konasana (Goddess Pose), Mandukasana (Frog pose)
Follow-up poses:	Upavista konasana (Wide-angle seated forward bend pose), Utthita parsvakonasana (Extended side angle pose), Titibhasana (Firefly pose)
Contraindications:	Legs, or hips, or hamstring injury, high blood pressure, modification for lower back pain

Meaning

Prasarita Padottanasana is derived from the Sanskrit name, which is made up of the five words — Prasarita + Pada + Ut + Tan + Asana:

1. “Prasarita” = “stretched out, expanded, spread, with outstretched limbs”
2. “Pada” = “foot”
3. “Ut” = “intense”
4. “Tan” = “to stretch or extend” (compare the Latin verb tendere, “to stretch or extend”)
5. “Asana” = “pose or posture”

In this type, place your fingers behind your back and bring your hands down, towards the ground. Keep the arms straight and spread. Also, you can pick them up, if you feel uncomfortable pulling them.

Apart from the benefits of Prasarita Padottanasana A (Wide Leg Forward Bend Pose A), this yoga pose creates stretch on the arms and shoulders while expanding your chest.

Benefits of Prasarita Padottanasana C (Spread-Leg Forward Fold Pose C)

Prasarita Padottanasana C (Wide Leg Forward Bend Pose C) and its variations are usually performed simultaneously and form part of the Ashtanga Yoga primary series. In Ashtanga yoga, it is done to improve flow, strength, balance, and flexibility.

Apart from the above benefits, given below are some additional physical and mental benefits of this yoga pose, which are listed further:

1. Physical Benefits:
   • Stretches the arms, spine, shoulders, chest, upper and lower back, hamstrings (inner and back), quadriceps (upper and side), calf muscles
   • Reduces tension in the upper back
   • Strengthens and lengthens the body
   • Aligns the spine
   • Strengthen legs, feet, inner thighs, ankles, abdomen, and back
   • Tones abdominal cavity
   • Improves digestion and circulation
   • Opens the shoulders, hips, and chest
   • Reduces miner backache and symptoms of sinusitis
   • Massages and stimulates the internal organs
   • Tones the abdominal muscles, arms, neck, upper chest, hips, and legs
   • Relaxes the nervous system
   • Improves the respiratory system
2. Mental Benefits:
   • Calms the mind
   • Builds focus
   • Reduces the stress
   • Reduces anxiety
   • Relief mild depression

Prasarita Padottanasana C (Spread-Leg Forward Fold Pose C) Practice Guide

There are four variations of Prasarita Padottanasana, A, B, C and D. Together, they purify the anal canal and tone the tissues around the lower abdomen as well as the top part of the spine. By practicing all four variations, your lower back and legs will become stronger and your hips more flexible.

If your range of motion is limited, you can try the pose explained below.

Step-by-step instruction

Step-1

Start by standing in a Mountain Pose (Tadasana). Stand tall with your feet separated the length of one leg, outer edges of your feet parallel.

Step-2

Your knees can be bent to relieve your hamstrings and lower back.

Step-3

• Keep your shoulder blades down against your back ribs, while extending your arm overhead and across your chest.
• Note: If you have tight shoulders, use a strap between your hands.

Step-4

Your legs are straight and strong; Slight internal rotation of your femur eases anterior rotation of your pelvis, drawing your pubic bone back and up while drawing your belly button and sternum toward the floor.

Step-5

Try to bring the weight forward into the balls of your feet, keeping the fronts of your heels, hips directly over your heels; Relax your neck.

Precautions and contraindications

Prasarita Padottanasana C (Spread-Leg Forward Fold Pose C), a Standing Forward Bend Pose is a half inversion, and thus to keep in mind some precautions and contraindications while performing the pose, which are explained below:

Injury or surgery

Avoid this pose if you have injuries to the hips, knees, ankles, arms and shoulders, neck or back. For individuals recovering from any internal organs’ surgery, it is best to avoid practicing this yoga pose.

Blood pressure or migraine

The pressure towards the head in Prasarita Padottanasana C (Spread-Leg Forward Fold Pose C) may not be suitable for people suffering from high blood pressure or migraines.

Both conditions can lead to dizziness, as the practice of this yoga pose may cause slight difficulty in breathing, which affects the functioning of the heart.

Imbalance or instability

The pose requires you to have a sense of control over your body along with awareness.

Therefore, senior citizens, pregnant women, those with weak body composition, etc., who find their bodies stable and in balance, may find the practice of this yoga posture challenging.

Arthritis or fibromyalgia

Avoid practicing Prasarita Padottanasana C (Spread-Leg Forward Fold Pose C) regardless of the age if you suffer from arthritis of your knees, hips, or arms and shoulders.

People with fibromyalgia should also avoid it, as the pressure on the muscles on the joints can cause aches and pains, which can lead to swelling.