Prasarita Padottanasana C adds a deep shoulder opening to the wide-legged forward fold by interlacing the fingers behind the back and drawing the arms overhead toward the floor as the torso folds. This variation provides the most intense shoulder stretch of the four Prasarita poses, targeting the pectoral muscles, anterior deltoids, and the connective tissue of the shoulder joint. The combined forward fold with overhead arm extension makes this pose a thorough opening for both the posterior chain and the anterior shoulder girdle.

Following the same root as the other Prasarita variations — prasarita (spread), pada (foot), uttana (intense stretch) — the C designation indicates the third hand variation. The interlaced-hands-behind-the-back position is sometimes informally called a 'chest opener' in modern yoga contexts, though in the Ashtanga tradition it is simply identified by its letter designation within the Prasarita series.

Prasarita Padottanasana C has 5 vinyasa. From the wide-legged standing position, inhale (1) — interlace the fingers behind the back and lift the chest, drawing the shoulder blades together. Exhale (2) — fold forward, drawing the interlaced hands overhead toward the floor. Inhale, look up. Exhale (3) — fold completely for five breaths with the arms reaching toward the floor over the head (state). Inhale (4) — look up with a flat back. Inhale (5) — rise to standing. Release the hands and prepare for Prasarita D.

From the standing wide-legged position, interlace all ten fingers behind the back with the palms pressing together. On the inhale, lift the chest and squeeze the shoulder blades together, straightening the arms and drawing the knuckles down toward the floor behind you. This opens the front of the chest before the fold. On the exhale, fold forward from the hips while maintaining the interlaced grip, allowing the arms to travel overhead toward the floor in front of (or beside) the head. The arms remain straight throughout.

In the full expression, the torso folds completely with the crown of the head moving toward the floor, while the interlaced hands reach toward the floor over the head. The arms stay straight and the palms press together. The degree to which the arms travel overhead depends on shoulder flexibility — in some practitioners, the hands may touch the floor in front of the head. The legs remain straight with the quadriceps engaged. The shoulder blades continue to draw together even as the arms move overhead. Hold for five breaths, using gravity to progressively deepen the shoulder opening.

On the inhale of vinyasa 4, look up and flatten the back while keeping the fingers interlaced and the arms extended. On the inhale of vinyasa 5, rise to standing with the arms still interlaced behind the back. Once standing, release the interlace. Remain in the wide stance and transition to Prasarita D. Some traditions alternate which thumb is on top when interlacing — if so, the non-habitual interlace may be practiced during a second round.

The drishti is nasagra (nose tip) during the held fold. The presence of the arms overhead can make it tempting to look at the hands, but the gaze remains softly on the nose. On the inhale look-up transitions, the eyes lift forward. The consistent nose-tip drishti across all four Prasarita variations maintains the meditative quality of this sub-sequence.

Uddiyana bandha is engaged throughout to support the forward fold, and its role is particularly important here because the arm position shifts the center of gravity. With the arms reaching overhead, the body's weight distribution changes, and bandha engagement helps the practitioner maintain balance and control. Mula bandha supports the pelvic floor and contributes to the overall lift that prevents collapsing into the fold. The shoulder opening requires a stable core, which the bandhas provide.

The feet maintain the same wide, parallel position. The key alignment focus unique to this variation is the arm position: the fingers interlace fully, the palms press together, and the arms remain straight throughout the fold. The shoulder blades draw toward each other (adduction and depression) to create the opening in the front of the chest. The arms should track directly overhead, not drifting to one side. The neck remains long and neutral, not compressed between the arms.

The most common error is bending the elbows as the arms move overhead, which reduces the shoulder stretch. Students with tight shoulders often separate the palms and allow the fingers to pull apart. Some practitioners hike the shoulders toward the ears rather than maintaining shoulder blade depression. Another frequent issue is the stance narrowing from the previous variations, which changes the foundation. The arms sometimes drift to one side, indicating asymmetry in the shoulder girdle that should be addressed.

This variation adds a significant stretch to the pectoralis major and minor, the anterior deltoid, and the coracobrachialis. The shoulder joint moves into combined extension and adduction with the interlaced grip, stretching the anterior capsule. The biceps are lengthened as the arms straighten and reach overhead. The posterior chain stretch from the forward fold remains the same as in the other variations. The rhomboids and middle trapezius work to maintain shoulder blade adduction.

The shoulder opening component makes Prasarita C particularly therapeutic for kyphotic (rounded upper back) posture and forward-shoulder position common in desk workers. The chest opening improves respiratory capacity by lengthening the pectoral muscles that restrict rib cage expansion. The pose can help alleviate tension headaches caused by chronic shoulder and neck tension. The combination of inversion and shoulder opening promotes lymphatic drainage from the upper extremities.

Students who cannot interlace the fingers behind the back may hold a strap, towel, or belt between the hands to bridge the gap. The strap allows the shoulder opening to be gradually developed without forcing the interlace. For students with shoulder impingement, reducing the range of arm movement overhead and keeping the arms only as far back as comfortable prevents aggravation. Bending the knees slightly is acceptable for those with tight hamstrings who cannot fold with straight legs.

Prasarita A and B progressively warm the hamstrings and adductors in the wide stance. The Virabhadrasana I arm position in Surya Namaskara B provides some shoulder opening. The overall warming effect of the prior standing poses prepares the shoulder joint for this stretch. Students with very tight shoulders benefit from additional pectoral stretches before class.

Prasarita D follows, which removes the shoulder stretch and returns to a toe-lock grip, providing relief for the shoulders. The forward fold component continues through all four variations, and the transition to standing between folds provides brief extension. The broader standing sequence that follows (Parshvottanasana, balancing poses) shifts the demand away from the shoulder opening.

Opening the chest and shoulders in Prasarita C is sometimes described as opening the heart center (anahata chakra) while simultaneously bowing forward in humility. The combination of vulnerability (open chest) and surrender (forward fold) embodies a key yogic paradox: strength through openness. The interlacing of the fingers behind the back binds the hands, restricting their usual function and forcing the practitioner to work with an unfamiliar constraint — a practice in non-attachment and adaptability.