Half Wide Legged Forward Bend Twist Pose - Parivrtta Prasarita Padottanasana

Half Wide Legged Forward Bend Twist Pose - YanvaYoga


Half Wide Legged Forward Bend Twist Pose or Parivrtta Prasarita Padottanasana (PAHR-ee-VREE-tah prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh) comes from six words:
“Parivrtta” — meaning “revolved”
“Prasarita” — meaning “spread” or “expanded”
“Pada” — meaning “foot” or “leg”
“Ut” — meaning “intense”
“Tan” — meaning “to stretch”
“Asana” — meaning “pose”.
This pose allows you to work on flexibility of your hamstrings, hips and shoulders while strengthening your core in the twist. The focus here on lengthening the spine is a good habit to build and use for other yoga twists.

Step-by-Step Instructions

Step 1
Begin with Tadasana / Mountain Pose.
Step 2
From Tadasana spread your legs and come into Prasarita Padottanasana / Wide-Legged Forward Bend.
Step 3
Press your palms firmly against the floor and lift your torso halfway up. Make sure your back is parallel to the floor.
Step 4
With an inhalation, bring your left palm forward and place it directly under your chest.
Step 5
Exhale and twist your torso to your right side.
Step 6
Lift your right hand up and point your fingertips to the ceiling.
Step 7
Look at your right palm and stay in this pose for 3 to 6 long breaths.

Benefits and Contraindications


Opens the shoulders

Improves balanse

Stimulates the abdominal organs and improves digestion

Stretches the hamstrings, calves, hips and lower back

Helps to expand chest


Lower back pain or injuries

Low blood pressure

Migraine or vertigo

Hamstring and shoulder injuries

Photo poses in different angles

Modifications, Props and Tips

  • If your hands don’t easily reach the floor when you fold forward, place each hand on a yoga block. Move one of the blocks to the center between your feet for the twist.
  • If your head easily touches the floor when you fold forward, narrow your stance.
  • If your hamstrings are very tight, bend your knees.
  • To deepen the pose, more flexible students can clasp the outer ankle of the opposite leg with their bottom hand. Bend the top elbow, and bring the top hand around to rest on the thigh of the opposite leg. For example, if your right arm is raised and left hand is on the floor, hold your right ankle with your left hand and hold your left thigh with your right hand. This extra pressure will help the torso rotate even deeper.
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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.