Beginner Standing Standing Hatha

Wide-Legged Standing

Prasarita Tadasana प्रसारित ताडासन

This wide, open stance is a transition and a pose in its own right, energising and grounding at once.

Level: Beginner
Hold: 5 breaths
Focus: Grounding and expansion
Steps: 5 cues · ~1 min

Add to a sequence ♡ Sign in to save

Reach in five directions
Feet grounded

WorksLegs · chest · shoulders

Step by step

How to do Wide-Legged Standing

StartStand facing the long side of the mat.

1
Step feet wide apart, about a leg's length.
2
Point the toes forward or slightly in.
3
Extend arms out at shoulder height, palms down.
4
Press through the outer edges of the feet.
5
Lengthen the spine and broaden the chest.
↩
Coming out. Lower the arms and step the feet together.

Breath

Full breaths expanding the chest.

Focus

Grounding and expansion

Why practise it

Builds leg strength and an open posture.

Alignment

Cues & common mistakes

Aim for Wrists roughly above ankles; spine tall.

Teacher’s cues

“Reach in five directions”
“Feet grounded”

Watch out for

Collapsing the arches.

Make it yours

Easier, harder, supported

Easier

Narrower stance; hands on hips.

Variations

Goddess Pose (knees bent)

Props

Yoga mat

In a sequence

Where it fits in a flow

Good to know

Questions

Is this a pose or a transition?

Both — it sets up many standing poses and is useful on its own.

In the tradition

A foundational stance in standing sequences.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.