Standing Yoga Pose

Wide Legged Forward Bend B

Prasaritta Padottanasana B

Prasaritta Padottanasana B is an intermediate-level forward bend that stimulates multiple chakras including muladhara, svadhisthana, and manipura. The pose requires substantial effort and flexibility but develops into a resting posture. It serves as a preparatory asana for the headstand and can substitute for sirsasana, and has a calming effect on the body and mind while also cooling the brain.

DifficultyIntermediate

CategoryStanding Yoga Pose

ChakraMuladhara, Svadhisthana & Manipura Chakra

Intermediate

How to do it

Steps to Perform Wide Legged Forward Bend B

1Stand on the side of the mat in Tadasana, then stretch the legs to create a wide gap between the feet.
2Point the toes forward with the heels back; inhale and place the palms on the hips.
3Exhale and bend forward from the lower back, keeping the elbows close.
4Bring the crown of the head toward the mat while maintaining the breath.
5Inhale slowly to return to centre; exhale and relax the hands, bringing the legs together.

Why practise it

Benefits

Stretches the backs of the legs (hamstrings, calves, glutes) and lower back.
Opens the hips.
Stretches the shoulders, chest, and spine.
Relaxes the body and calms the mind.
Beneficial for the lower abdomen.

For beginners

Tips

Create balance with the feet on the mat.
Distribute weight evenly between the toes and heels to relieve spinal stiffness.
Prioritise opening the chest and broadening the shoulders over depth.
Work on hamstring flexibility using Surya Namaskara and all Prasaritta Padottanasana variations.