Prasārita Pādottānāsana has four variations, A, B, C and D. Together, they purify the anal canal and tone the lower abdomen as well as the tissues around the top part of the spinal column. With practice of all four variations, your lower waist and legs will become stronger and your hips more flexible. Prasārita Pādottānāsana C variation will help to release the shoulders and open the chest. If your range of motion is limited, you can try the modified posture demonstrated here.

Related: Prasārita Pādottānāsana A, Prasārita Pādottānāsana B