How to do Prasarita Padottanasana D

Step Wide

Step your feet about 1.3 metres apart with the outer edges parallel and your hands on your hips. Lift your chest as you inhale.

Fold and Take the Toes

Exhale and hinge forward, then hook each big toe with the first two fingers and thumb of the same-side hand.

Lengthen the Spine

Inhale and lift your head and chest, straightening the arms to lengthen the back.

Lower the Crown

Exhale and bend the elbows out to the sides, drawing the crown of the head towards the floor. Keep the thighs engaged and the weight slightly forward.

Hold and Rise

Gaze towards the nose and hold for 5 breaths. Inhale to lift the head, bring the hands to the hips, and come up with a long spine.

✅ Benefits

Lengthens the hamstrings, inner thighs and calves
Lengthens the spine
Strengthens the legs and feet
Encourages slow, calming breathing

🌿 Wellness Support

A way to ease tightness in the back of the legs
A forward fold that many people find calming

⚠️ Precautions

Stop if you feel pain in the lower back, hamstrings or neck
Bend the knees slightly if you cannot reach the toes
Hold the ankles or shins instead of the toes 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

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