Go Wide: Prasarita padottanasana the standing wide leg forward fold pose by Chris Loebsack

Prah-suh-rita paad-oh-taan-ahh-Suh-nuh

Prasarita (प्रसारित) = Spread out
Pada (पाद) = Foot
Uttan (उत्तान) = Extended
Asana (आसन) = Pose, Posture, Seat
(www.wikipedia.org)

This posture is a standing wide leg forward fold that has several variations. As like many of the standing postures you will not find this pose in ancient texts or images, rather this posture appears in the 1900’s in the teachings of Krishnamacharya. This pose is predominantly displayed in the primary series of Ashtanga Yoga by Pathabbi Jois with four specific variations labeled A, B, C,& D. B.K.S. Iyengar also uses this posture in his work, “Light on Yoga”. Seated and supine variations known as upavista konasana and supta konasana use the same shape with differences in gravitational direction and weight bearing. ​

Prasarita Padottanasana "A" (Yogini- Diane Stanton)

How to do utkata konasana A

1. Begin in mountain pose (Tadasana) and step the feet wide apart (approximately 3-4 feet) with the feet parallel to the short edges of your mat.
2. Anteriorly tilt the pelvis (hing from the hips) and bow forward. 
3. Place your hands on the floor (or blocks).
4. Engage the pelvic floor and the belly (mula bandha and uddiyana bandha), lengthen the low back as you keep turning the sitting bones skyward (anterior tilt of the pelvis). 
5. Maintain the length of the spine and hold the pose for 5-10 deep breaths. ​

Benefits

• Stretches the hips, inner thighs and groin. The pose will also stretch different aspects of the chest and shoulders depending on the arm variation.
  
• Improves balance.
  
• Strengthens the legs, thighs, outer hips, core, and pelvic floor.
  
• Improves circulation. 
  
• Builds heat in the body.
  
• Stimulates the first chakra aka root chakra (muladhara)and the second chakra aka sacral chakra (svadhisthana).
  

Common pitfalls and contraindications

• The tendency to round in the spine will decrease the effectiveness of the stretch on the hamstrings and adductors. 
  
• Students may take the legs wide to “get the head to the floor” rather than working the length of the spine and the anterior tilt of the pelvis to reach the ground.  
  
• If there is low back sensitivity, students may opt to bend the knees on the way down and the way up to decrease the workload on the back muscles. ​
  

Variation "B" Hands on hips with the shoulder blades squeezing together. Excellent way to encourage the lift in the chest and length in the spine while forward folding.

Variation "C" Yoga Mudra Arms (Interlace hands behind the back) or as in this photo use a strap between the hands. As the arms lift away from the hips it cultivates an excellent stretch in the shoulders and chest.

Preparatory posesReclining Angle Pose (Supta Konasana)
Seated Wide Leg Forward Fold (Upavistha Konasana)
Happy Baby Pose (Ananda Balasana) 
5 pointed Star Pose 
References
Utkatasana. www.ashtangayoga.info, Retrieved 6 August 2020.
Kona www.wisdomlib.org Retrieved 4 August 2020
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.
www.ashtangayoga.info
www.tummee.com
About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
  Chris's Teaching Schedule