By Yoga


This is the 4th and the last of the Prasarita Padottanasana series. With the help of the pulling force of your arms and hands, you get to go deeper in this asana.




1- Stand with the legs apart, as in the previous Prasarita Padottanasana variations, and as you inhale, place the hands on the waist.

2 – As you exhale, bend forward and take hold of the big toes with your index and middle fingers. Lift your head up and keep the arms and spine straight.

3 – Inhale and look forward, then as you exhale, place the top of your head on the ground in line with the feet. Keep the legs straight and the lower abdomen pulled in. Breathe fully and deeply as much as possible.

4 – As you inhale, keep your hands where they are, and lift the head up completely. Exhale there. Place your hands on the waist as you inhale, and bring your upper body up and go to Samasthiti.






  • Helps to dissolve excess fat in the lower abdomen
  • Helps to cure constipation
  • Stretches the back side of the whole legs, glutes, and lower back as well as the shoulders, chest, abdomen
  • Improves the hop joint flexibility
  • Creates healthy space between the vertebrae
  • Strengthen the feet, the entire legs, arms, and shoulders
  • Creates length in the spine
  • Improves posture
  • Bringing a fresh supply of blood in the head thus helps in reducing fatigue and stress




Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.


  • Injury in ankles, knees, and any sprain in the neck, shoulders
  • Recent surgery in the knees, hips, ankles
  • High blood pressure, vertigo, migraine
  • Spinal disorders
  • Have undergone heart surgery