Prasarita padottanasana C is the third of four positions of this wide-legged forward fold, which involve four different expressions of the arms, although the base of the pose and the posture of the spine remain the same throughout the expressions of the asana. From Sanskrit, prasarita means “expanded,” “stretched out” or “spread.” For padottanasana, pada means “feet,” uttana means “intense stretch” and asana means “posture” or “seat.”
To enter into prasarita padottanasana C, one stands with feet spread wide apart, grounded firmly, and hands on hips. On the inhale, interlock the hands behind the back and look towards the sky. Exhale while tilting the hips and pelvis forward with a flat spine, moving the head towards the floor and bringing the interlocked hands overhead. Let the hands fall towards the floor, touching the floor if possible. The shoulders should remain active, pressing down the back with arms strong and straight, and the shoulders away from the ears. In the fullest expression of this pose, the crown of the head will be able to touch the floor.
Prasarita padottanasana c is also known as wide-legged forward bend C.