Wide legged Forward Bend (with chair) – Prasarita Padottanasana
(pra-sa-REE-tah pah-doh-tahn-AHS-anna)

Prasarita= stretched out, expanded, spread, with outstretched limbs
Pada= foot
Ut = intense
Tan= to stretch or extend
Asana= Posture

How to Do

– Legs in a wide angle standing or sitting on a chair
– Slowly bend forward with crown of head facing the earth


– Opens up hips
– Stretches back side of body
– Deep low back stretch in chair


– Lower-back problems :Avoid the full forward bend
– High or low blood pressure

Reverse Warrior Pose - Viparita Virabhadrasana
Chair Forward Bend - Uttanasana