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Are you suffering from tight hamstrings, calves or hips?

If so this yoga pose, Prasarita Padottanasana, might be a lifesaver! The pose will help strengthen your core and stretch your hamstrings, calves, hips and lower back. If you choose to add the upper body twist, Parivrtta Prasarita Padottanasana explained below, the pose will also help strengthen and release tension in your lower back.

Key Benefits

This pose, Prasarita Padottanasana, stimulates the abdominal organs, improves your digestion and helps to detoxify your body. This pose also helps by massaging nutrient rich blood around the reproductive organs and to your growing baby.


Important Notes

If you suffer from low blood pressure make sure you come out of this pose very carefully to give time for the blood to return to the brain.

How to do the pose

From a standing position, step the legs wide and raise the arms up shoulder width apart. Bend the knees slightly and then tilt the hips forward taking the hands down to hip height on a wall, down to a chair seat or to the floor. Breathe slowly here, lifting the kneecaps up and, regardless of which variation you are in tuck your chin in towards your chest to lengthen the back of the neck.

If your palms are on the floor you can take your hands off the floor and fold your forearms and just hang down. Stay here for 10 breaths.

Second stage option

You can add an upper body twist to help alleviate back ache. To follow a guided video on this visit

Now, from all variations, bend the knees, take the hands to the hips and slowly come up to standing, wiggle the feet in slightly and then step the feet hip width apart. Finish with 2 deep, slow nurturing breaths.