Prasarita Padottanasana (Wide Legged Standing Forward Bend) – Nose

Prasarita (प्रसारित, Prasārita) = wide stance
Pada (पाद, Pāda) = leg, foot
ud (उद्, ud) =prefix for verbs or nouns that implies superiority in place, range, power, or intensity
Tana (तान, Tāna) = extended
Uttana (उत्तान, Uttāna) = intense stretch, straight, extended
Asana (आसन, Āsana) = pose, posture, seat
Parasarita Padottanasana (परासरित पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

Prasarita Padottanasana A:

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	nāsāgre	step right foot back, feet parallel double-shoulder-width apart
		bhrūmadhye	hands to waist
2	EX	bhrūmadhye	hands to floor
	IN	bhrūmadhye	lift head, extend spine
3	EX	nāsāgre	crown of the head reaches to the floor
	5BR	nāsāgre	Prasarita Padottanasana [A] (प्रसारित पादोत्तानासन [अ], Prasārita Pādottānāsana [A])
4	IN	bhrūmadhye	lift head, extend spine
	EX		hold
5	IN	nāsāgre	hands to waist, lift up with straight spine
–	EX	nāsāgre	step to front of the mat, big toes touch Samasthitih (समस्थितिः, Samasthitiḥ)

Prasarita Padottanasana B:

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	nāsāgre	step right foot back
		nāsāgre	extend arms out
2	EX	bhrūmadhye	hands to waist
	IN	bhrūmadhye	lift head, extend spine
3	EX	nāsāgre	crown of head reaches to floor
	5BR	nāsāgre	Prasarita Padottanasana [B] (प्रसारित पादोत्तानासन [ब्], Prasārita Pādottānāsana [B])
4	IN	bhrūmadhye	lift up, spine extends
	EX		pause
5	IN	nāsāgre	extend arms wide
–	EX	nāsāgre	Samasthitih (समस्थितिः, Samasthitiḥ)

Prasarita Padottanasana C:

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	nāsāgre	step right foot back
		nāsāgre	arms wide
2	EX	bhrūmadhye	intelace fingers behind back
	IN	bhrūmadhye	open chest, lift sternum, extend spine, lift hands slightly up
3	EX	nāsāgre	crown of the head reaches to floor, let hands fall over head
	5BR	nāsāgre	Prasarita Padottanasana [“] (प्रसारित पादोत्तानासन [“], Prasārita Pādottānāsana [“])
4	IN	bhrūmadhye	lift up, extend spine
	EX		pause, hands stay behind back
5	IN	nāsāgre	extend arms wide
–	EX	nāsāgre	Samasthitih (समस्थितिः, Samasthitiḥ)

Prasarita Padottanasana D:

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	nāsāgre	step right foot back
		nāsāgre	hands to waist
2	EX	bhrūmadhye	first three fingers wrap around big toes
	IN	bhrūmadhye	lift head, extend spine
3	EX	nāsāgre	crown of the head reachers to floor, bend at ellbows
	5BR	nāsāgre	Prasarita Padottanasana [D] (प्रसारित पादोत्तानासन [द्], Prasārita Pādottānāsana [D])
4	IN	bhrūmadhye	lift head, straighten spine
	EX		hold
5	IN	nāsāgre	hands to waist, lift up with straight spine
–	EX	nāsāgre	Samasthitih (समस्थितिः, Samasthitiḥ)