Wide Legged Forward Fold (Prasarita Padottanasana)
- elisha st denis
- Mar 26
- 2 min read
Wide Legged Forward Fold is a grounding pose that stretches the inner thighs, hamstrings, and spine all at once. The wide stance takes the hamstrings from a different angle than a regular forward fold, making it an excellent complement to poses like Pyramid and Triangle. The inverted position also creates a gentle release of tension in the neck and upper back.
How to Practice Wide Legged Forward Fold (Prasarita Padottanasana)
Step your feet wide, about 3.5 to 4 feet apart, with feet parallel to each other.
Place your hands on your hips and inhale to lengthen your spine.
On an exhale, hinge at the hips and fold forward, bringing your hands to the floor between your feet.
Walk your hands back until they are directly under your shoulders or further back toward your feet.
Let the crown of your head release down toward the floor.
Keep a microbend in both knees.
Hold for 5-10 breaths, then come up slowly by bringing your hands to your hips and rising on an inhale.
Modifications & Variations
Hands on blocks: Place blocks under your hands to bring the floor to you and reduce the range of motion needed.
Bent knees: Generously bend your knees to make this more accessible and protect the hamstrings.
Hands clasped behind back: For an added shoulder stretch, clasp your hands behind your back before folding forward and let your arms fall overhead.
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