How to do Prasarita Padottanasana C

Step Wide

Step your feet about 1.3 metres apart with the outer edges parallel. Inhale and extend your arms out to the sides.

Clasp the Hands

Exhale and interlace your fingers behind your back. Inhale and lift your chest, drawing the shoulders back.

Fold Forward

Exhale and hinge forward from the hips with a long spine, keeping the arms straight.

Release the Arms

Let your clasped hands lift away from your back and fall over your head towards the floor. Keep the weight slightly forward over the balls of the feet.

Hold and Rise

Draw the crown of the head towards the floor and gaze towards the nose. Hold for 5 breaths, then inhale to come up and release the hands.

✅ Benefits

Opens the chest and the front of the shoulders
Lengthens the hamstrings and inner thighs
Lengthens the spine
Strengthens the legs

🌿 Wellness Support

A way to open the chest and shoulders after sitting
A forward fold that many people find releases tension in the upper back

⚠️ Precautions

Stop if you feel pain in the shoulders, lower back or neck
If clasping is uncomfortable, hold a strap between your hands
Bend the knees slightly if the hamstrings are tight
Come up slowly to avoid feeling light-headed

🩺 Check With a Healthcare Professional First If You Have

A recent shoulder injury or dislocation
A recent hamstring or lower back injury
High or low blood pressure (avoid holding the head low for long)
Glaucoma, or pregnancy — keep the fold shallow and check with your doctor or midwife

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