Yoga Chikitsa · Primary · Standing Sequence
Prasarita Padottanasana D
Wide-legged fold D
What it is
Prasarita Padottanasana D is the fourth and final wide-legged fold in the Primary standing sequence.
What it looks like
In the wide stance, the first two fingers hook around the big toes. You lengthen the back on an inhale, then fold forward on an exhale. The pose is held for five breaths.
Why it is practised
Holding the toes lets you use the arms gently to guide the fold, rounding off the A–D series.
What to pay attention to
Keep the legs strong; let the head become heavy only when the legs are holding the pose. Bend the elbows outward rather than pulling hard. Bend the knees if the toes are out of reach.
Who it suits
It suits anyone comfortable with the earlier variations. 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: Parsvottanasana.
First fingers around the big toes. Fold with long legs.
The head is heavy only when the legs hold.
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.