1
Step Wide
Step your feet about 1.3 metres apart with the outer edges parallel. Inhale and extend your arms out to the sides at shoulder height.
How to do Prasarita Padottanasana B
2
Hands to the Hips
Exhale and bring your hands to your hips. Inhale and lift your chest, drawing the shoulders back.
3
Fold Forward
Exhale and hinge forward from the hips with a long spine, keeping the hands on the hips and the elbows drawing back.
4
Lower the Crown
Let the crown of the head draw towards the floor, keeping the weight slightly forward over the balls of the feet and the thighs engaged.
5
Hold and Rise
Gaze towards the nose and hold for 5 breaths. Inhale to come all the way up with a long spine.
✅ Benefits
- Lengthens the hamstrings and inner thighs
- Lengthens the spine
- Builds balance and control without the support of the hands
- Strengthens the legs and core
🌿 Wellness Support
- A way to ease tightness in the back of the legs
- A forward fold that many people find quietening
⚠️ Precautions
- Stop if you feel pain in the lower back, hamstrings or neck
- Bend the knees slightly if the hamstrings are tight
- Fold only as far as you can keep the spine long; rest the hands on blocks if needed
- Come up slowly to avoid feeling light-headed
🩺 Check With a Healthcare Professional First If You Have
- A recent hamstring, groin or lower back injury
- High or low blood pressure (avoid holding the head low for long)
- Glaucoma or a recent eye procedure
- Pregnancy — keep the fold shallow and check with your doctor or midwife
Practice Prasarita Padottanasana B with real-time feedback
Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Prasarita Padottanasana B