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Wide Legged Forward Bend C-Prasaritta Padottanasana C

Wide Legged Forward Bend C

  • Prasaritta Padottanasana C

Prasaritta Padottanasana C(Wide Legged Forward Bend C) is an intermediate level forward bend. This asana has a wide range of spiritual advantages. It stimulates the muladhara, svadhisthana, and manipura chakras.It is beneficial to open these chakras in order to increase stability, productivity, and self-acceptance. Although learning this pose takes a lot of effort and flexibility, it eventually develops into a resting pose. It is considered as a  pre-headstand asana and is also used in place of sirsasana(headstand) . This pose has a calming effect on the body and mind while also cooling the brain.

Steps to do Wide Legged Forward Bend C /  Prasaritta Padottanasana C

  • Stand on the side of the mat in Tadasana. Now take a wide gap between the feet by stretching the legs.
  • Make sure your toes are pointed forward and heels backward.
  • Inhale, take back the hands and clasp them behind the back, exhale, bend forward from the lower back. Try to push the hands to the floor.
  • Keep breathing while holding the pose.
  • Inhale, slowly come up to the center. Exhale & relax the hands, bring the legs together.

Tips for beginners

  • Make an effort to create balance with your feet on the mat.   
  • To relieve your spine from stiffness, distribute your weight evenly among the toes and heels of your feet.
  • Instead of focusing on how far you bend, open your chest and broaden your shoulders well. 
  • Work on your hamstrings to achieve this asana. Surya Namaskara(Sun Salutation) works best for preparing your body. Additionally practice all variations of Prasaritta Padottanasana. 


  • This pose stretches the backs of the legs – Hamstrings, calves, glutes and lower back.
  • It helps to open up the hips.
  • Stretches the shoulders, chest and spine.
  • Also relaxes the body and calms the mind.
  • Very good for lower abdomen.

Watch out for

  • Avoid practicing this pose if you have injury in legs, neck, arms and shoulders.
  • If you have lower back problems then don’t perform complete forward bend, bend only according to your flexibility, capacity and comfort level.
  • High or Low BP patients avoid this pose.


  • Prasaritta Padottanasana A, B, C and D are all variations of Prasaritta Padottanasana.
  • Prasaritta Paddottanasana using wall support also can be another variation.