Wide-Legged Forward Bend

Prasarita Padottanasana

Wide-Legged Forward Bend aka Prasarita Padottanasana is a life-changing forward fold that stretches and strengthens the back of the legs and lengthens the spinal column at the same time.

Common Name: Wide-Legged Forward Bend
Sanskrit Name: Prasarita Padottanasana (pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah)
Level: Beginner
Pose Type: Forward Bend, Inversion, Standing
Target Areas: Hamstrings, Spine, Hips, Back, Calves

Wide-Legged Forward Bend aka Prasarita Padottanasana is an intense leg stretch that deeply stretches and strengthens the leg muscles while also lenthening the spinal column. While it's beginner friendly, more advanced yogis can deepen the pose by bringing the crown of their head all the way to the ground or bringing their hands in reverse prayer behind their back.

Wide-Legged Forward Bend Steps

Step 1

Start in Tadasana, Mountain Pose.

Step 2

Step your feet wide apart and point the toes very slightly in, heels slightly out.

Step 3

Place your hands on your hips. On an inhale, lengthen the spine.

Step 4

On the exhale, engage your legs and start to fold forward, hinging in the hips.

Step 5

Bringing your fingertips or palms to the floor, come down as far as you can while also keeping your spine long and straight.

Step 6

Walk your your hands back until their in line with your feet.

Step 7

Relax your neck and draw your shoulders away from your ears as you hold for a few deep, slow breaths.

Step 8

Bring your hands to your hips and engage the legs and core as you press into the feet and slowly lift back up on an inhale.

Modifications

If you can’t reach your hands to the ground you can place your hands on blocks until you can eventually work them to the floor.
More advanced yogis may be able to reach the crown of their head all the way down to the ground.