Yoga Chikitsa · Primary · Standing Sequence
Prasarita Padottanasana A
Wide-legged fold A
What it is
Prasarita Padottanasana A is the first of four wide-legged forward folds in the Primary standing sequence.
What it looks like
The feet step wide apart and parallel. The hands come to the floor between the feet, and the body folds forward, with the top of the head moving toward the mat. The pose is held for five breaths.
Why it is practised
It is a calm, symmetrical fold that stretches the back and inner legs. The four variations A–D change only the arms, so A introduces the basic shape.
What to pay attention to
Keep the legs long and the weight a little toward the front of the feet. Do not worry about touching the head to the floor — length in the back matters more. Bend the knees slightly if needed.
Who it suits
It suits most practitioners, including beginners. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Prasarita Padottanasana B.
Feet wide. Hands to the floor, head toward the mat.
The legs stay long.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.