Standing Yoga Pose

Wide Legged Forward Bend C

Prasaritta Padottanasana C

Prasaritta Padottanasana C activates the muladhara, svadhisthana, and manipura chakras. It is beneficial to open these chakras in order to increase stability, productivity, and self-acceptance. Though requiring significant flexibility, it eventually becomes restful and serves as a pre-headstand preparation or headstand substitute, providing a calming effect while cooling the brain.

DifficultyIntermediate

CategoryStanding Yoga Pose

ChakraMuladhara, Svadhisthana & Manipura Chakra

Intermediate

How to do it

Steps to Perform Wide Legged Forward Bend C

1Stand on the side of the mat in Tadasana with a wide gap between the feet.
2Point the toes forward and position the heels back.
3Inhale and clasp the hands behind the back.
4Exhale and bend forward from the lower back, pushing the hands toward the floor.
5Maintain the breath while holding the pose.
6Inhale and slowly return to centre.
7Exhale and relax the hands, bringing the legs together.

Why practise it

Benefits

Stretches the 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.
Focus on opening the chest and broadening the shoulders rather than depth.
Develop hamstring flexibility through Sun Salutation and all Prasaritta Padottanasana variations.