Wide Legged Forward Bend Prasarita Padottanasana
Description
The wide-legged forward bend (Prasarita Padottanasana) is a standing yoga forward fold performed with feet wide apart. The wide stance shifts emphasis to the inner thighs and adductors while still stretching the hamstrings deeply. It is calming, grounding, and one of the gentler standing forward folds for tight hamstrings.
Muscle Group
Equipment Required
Wide Legged Forward Bend Prasarita Padottanasana Instructions
- Stand with feet about four feet apart, parallel and toes pointing forward.
- Place your hands on your hips. Inhale and lift your chest, lengthening your spine.
- Exhale and fold forward from the hips, leading with your chest. Keep your back flat as you fold.
- Lower your hands to the floor between your feet. If your hands do not reach, use blocks or your shins.
- Walk your hands back so they are in line with your feet. Bend your elbows and let the crown of your head drop toward the floor.
- Keep both legs strong and straight. Engage your quads.
- Hold for 5 to 10 breaths. Breathe deeply and let gravity deepen the fold.
- To exit, place hands on hips, lengthen your spine, and rise on an inhale.
Wide Legged Forward Bend Prasarita Padottanasana Form & Visual
Wide Legged Forward Bend Prasarita Padottanasana Benefits
- Stretches the hamstrings and inner thighs simultaneously
- Opens the hips and adductors
- Calming and restorative inversion
- Improves spinal flexibility
- Strengthens the legs isometrically
- Gentler than narrow-stance forward folds for tight hamstrings
Wide Legged Forward Bend Prasarita Padottanasana Muscles Worked
- Hamstrings
- Adductors (inner thighs)
- Erector spinae
- Calves
- Quadriceps (isometric)
Wide Legged Forward Bend Prasarita Padottanasana Variations & Alternatives
- Standing Forward Bend (feet together)
- Wide-Legged Forward Bend with Hands Clasped Behind Back
- Pyramid Pose
- Wide-Legged Forward Bend with Twist
- Standing Straddle Stretch
