Prasarita Padottanasana


This asana with regular practice can also cure some amount of depression that you are going through. You can make this a part of the yoga for beginners list because it is really easy. You have to spread your legs first and then with both hands bend down to touch the ground, and is very effective for petty illness traits which count headaches and body aches.

How to Perform:

step 1:Begin Tadasana.

step 2:Bring your hands to your hips. Turn to the left and step your feet wide apart. Align your heels.

step 3:Inhale and lengthen your torso, reaching the crown of your head up toward the ceiling.

step 4:Exhaling, fold forward at the hips. Keep the front of your torso long.

step 5:Drop your head and gaze softly behind you.

step 6:Bring your hands to rest on the floor between your legs.

step 7:Keep your elbows bent and pointing behind you. If your hands do not come to the floor, rest them on yoga blocks.

step 8:Shift your weight slightly forward onto the balls of your feet.

step 9:Keep your hips aligned with your ankles, then walk your hands back even further.

step 10:Work toward bringing your fingers in line with your toes (and eventually with your heels), and bringing your elbows directly above your wrists.

step 11:Strongly engage your quadriceps and draw them up toward the ceiling.

step 12:Lengthen your spine on your inhalations and fold deeper on your exhalations.

step 13:Bring the crown of your head down further, resting it on the floor if possible.

step 14:Hold for up to one minute.

step 15:To release, bring your hands to your hips. Press firmly through your feet and inhale to lift your torso with a flat back. Step your feet together and return to Mountain Pose.


For those suffering from lower back problems, pains, and injuries, it is best to avoid full forward bends.
Apart from this, there are no specific Wide Legged Forward Bend precautions

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