Yoga Poses

Pada Prasar Paschimottanasana – Legs Spread back stretch pose


Pada Prasar Paschimottanasana Steps And Benefits

Pada Prasar Paschimottanasana is a forward bend Yoga Pose, which, in addition to the benefits that  Paschimottanasana provides, also gives an extended stretch to the inside of the legs and the muscles under and between the shoulder blades. The name Pada Prasar Paschimottanasana is derived from the Sanskrit words Pada (meaning ‘feet’), Prasara (meaning ‘spread’), Paschim (meaning ‘west’ or ‘back of the body’), Uttana (meaning ‘raised’ or ‘extended’) and Asana (meaning ‘posture’).

Pada Prasara Paschimottanasana Steps

  • Spread a Yoga Mat and sit on it with your legs spread as wide apart as possible.
  • Interlock your fingers behind the back.
  • This is your starting position.
  • Turn your trunk to the right.
  • Inhale and raise the arms up behind the back.
  • Exhale as you bend forward over your right leg and try to touch your knee with the nose.
  • Keep the arms straight and do not bend the leg during the practice.

Pada Prasara Paschimottanasana Right

  • In trying to touch the nose with the knee, do not strain.
  • Hold the pose for as long as is comfortable for you.
  • Breath slowly and deeply or you can even retain your breath if the pose is held for a short time.
  • Inhale and raise the trunk while lowering your arms, as you return to the starting position.
  • Turn to your left and repeat the same steps on your left.


  • Return to the center.
  • Exhale and bend forward bringing the forehead towards the floor directly in front of the body while raising the arms as high as possible without straining.


  • Hold the position for as long as it is comfortable for you.
  • Inhale as you return to the upright starting position and lower the arms.
  • This completes your one round of Pada Prasara Paschimottanasana.
  • Practice one or two more rounds.

Pada Prasara Paschimottanasana Benefits

  • Pada Prasar Paschimottanasana stretches hamstrings, spine, shoulders, back, and hip joints.
  • This asana massages the abdominal organs including the digestive organs, pancreas, liver, etc.
  • Pada Prasar Paschimottanasana or the Legs Spread back stretch pose is very good for digestion.
  • This asana is good for relieving menstrual discomfort in females.
  • This asana can be helpful in alleviating anxiety and even fatigue.
  • Pada Prasar Paschimottanasana massages reproductive organs and is also good in improving fertility.
  • This asana is good for people suffering from insomnia and sinusitis.
  • It reduces excess fats from the abdomen.
  • Stretches the insides of the legs, the shoulder blades and opens the chest.

Pada Prasara Paschimottanasana Contraindications

  • Do not practice this asana in case of back injuries.
  • Practice this only after you have mastered Paschimottanasana.

Pada Prasara Paschimottanasana Sequence

This asana should precede or follow backward bending asanas such as Chakrasana, Supt Vajrasana or Matsyasana.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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