Forward Bends & Twists Paschimottana family
Pada Prasar Paschimottanasana
Legs-spread back stretch
Pada means "feet", prasar "spread", paschima "west" (the back of the body), uttana "stretch".
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessMuladhara or Swadhisthana chakra
Technique
- Sit with the legs spread as wide as possible.
- Interlock the fingers behind the back.
- Turn the trunk to the right.
- Raise the arms behind the back and bend forward over the right leg, arms straight.
- Exhale and bring the chin towards the knee without bending the leg; do not strain to make contact.
- Hold for some time, inhale and come up. Repeat in the centre and on the other side.
Awareness
Physically on the stretch in the legs, back, shoulders and arms, finding the right amount of stretch without strain; gradually on Muladhara or Swadhisthana chakra.
What it gives
- Gives the stretch of Paschimottanasana.
- Opens the shoulder joints, the lower back and the hamstrings.
- A preparation for Hanumanasana.
Precautions
- Avoid with lower-back pain.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.