Day 21 Prasarita Padottanasana  

Wide-Legged Standing Forward Fold

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Prasarita Padottanasana (prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh

 is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available, making this a suitable pose for yoga students of all levels!

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This pose is also sometimes called "Straddle Fold," "Standing Straddle," and "Wide-Legged Forward Bend," among other variations. 

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However, its Sanskrit name literally translates to "Feet Spread Intense Stretch Pose." Practicing Prasarita Padottanasana can feel expansive and soothing after a long set of standing poses, or after running, walking, or cycling. Often sequenced near the end of the standing poses in a yoga class, it is a good preparatory pose for inversions, such as Headstand (Sirsasana), Handstand (Adho Mukha Vrksasana), and Peacock Pose (Pincha Mayruasana). 

 

Find the variation of this pose that is best for your practice!

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BENEFITS:

Prasarita Padottanasana stretches and strengthens the hamstrings, calves, hips, low back, and spine. The various arm positions stretch your shoulders, wrists, forearms, and upper back. This pose has all of the benefits of both forward folds and inversions

This pose also quiets and soothes the nervous system. Additionally, it helps prepare the body and mind for deeper yoga poses and introspection.