Pada Prasar Paschimottanasana – Legs Spread back stretch pose

By Prana Yoga | In All Yoga Postures, Forward Bends, Hamstring Stretches, Hip Openers | on July 11, 2014

Pada – Legs
Prasar – Spread



  • Sit in Dandasana
  • Spread your legs as wide as possible.
  • Interlock the fingers behind the back.
  • Raise the arms up behind the back and exhale, bend forward over the right leg, keeping the arms straight.
  • Bring the nose towards the knee without bending the leg (do no strain, go as far down as possible).
  • Hold the position for 30 seconds breathing normally.
  • Inhale, raise the trunk and lower the arms.
  • Repeat on the other side.
  • Return to the center.
  • Exhale and bend forward bringing the forehead towards the floor in front of the body while raising the arms as high as possible without straining.
  • Hold the position for 30 seconds breathing normally.
  • Inhale, return to the upright position, lowering the arms.


  • Stretches hamstrings, spine, shoulders and hip joints
  • Massages the pancreas (good for diabetics)
  • Improves digestion
  • Can relieve menstrual discomfort
  • Reduces headache and anxiety and reduces fatigue
  • Can be used to improve fertility
  • Balance high blood pressure
  • Reduces insomnia, and sinusitis
  • Reduces abdominal fats and helps metabolism
  • Relieves anxiety and stress, calming the brain
  • Stretches the insides of the leg , the shoulder blades and opens the chest