Yoga Chikitsa · Primary · Standing Sequence
Prasarita Padottanasana C
Wide-legged fold C
What it is
Prasarita Padottanasana C is the third wide-legged fold in the Primary standing sequence.
What it looks like
In the wide stance, the hands clasp behind the back. You lift the chest first, then fold forward, letting the clasped hands move overhead toward the floor. The pose is held for five breaths.
Why it is practised
It combines the forward fold with an opening across the front of the shoulders and chest.
What to pay attention to
Take the grip before you fold, and keep it comfortable. If the shoulders are tight, hold a strap or towel between the hands. The arms do not need to reach the floor. Keep the legs long.
Who it suits
It suits most practitioners; people with tight shoulders can use a strap. 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 D.
Hands clasp behind the back. The fold comes after the grip.
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.