Wide-Legged Forward Fold

Prasarita Padottanasana

prah-sah-REE-tah pah-doh-tah-NAH-sah-nah

A calming inversion that stretches the inner legs and hamstrings while calming the mind. With a wide base of support, this forward fold is more accessible than Uttanasana for many practitioners. It relieves tension in the spine and neck, promotes circulation to the brain, and creates a deep stretch through the adductors and posterior chain.

How to do Wide-Legged Forward Fold

1. Stand with your feet about four to five feet apart, toes pointing forward or turned slightly inward. Place your hands on your hips and root down evenly through both feet.
2. On an inhale, lengthen your spine and lift your chest. On an exhale, hinge at the hips and fold forward with a long spine, leading with your chest rather than your head.
3. Bring your hands to the floor beneath your shoulders or between your feet. If your hands reach the floor easily, walk them back to align with your feet.
4. Let your head hang heavy, releasing all tension in the neck. If your head reaches the floor, you can rest it there for the full expression of the pose.
5. Press the outer edges of your feet into the mat and engage your quadriceps to protect the knees. Hold for five to ten breaths, then rise up on an inhale with a flat back.

Benefits of Wide-Legged Forward Fold

• Stretches the inner legs, hamstrings, and spine
• Strengthens the feet, ankles, and legs
• Calms the brain and relieves mild headaches
• Promotes blood flow to the head and upper body
• Tones the abdominal organs

Muscles Engaged

Modifications & Variations

• Place a block under the hands or head if the floor is not accessible
• Bend the knees to protect the hamstrings and lower back
• Use hands on shins or a chair seat for a less deep variation

Cautions

• Avoid with lower back injuries; keep the fold shallow or bend the knees
• Use caution with low blood pressure; rise slowly to avoid dizziness
• Not recommended with unmanaged high blood pressure due to the inversion