Wide-Legged Forward Bend

The Wide-Legged Forward Bend (Prasarita Padottanasana) might seem like a straightforward stretch, but don’t be deceived by its laid-back appearance—this pose is a powerhouse.

It’s all about that sweet mix of deep hamstring stretch and a grounded stance, making it a staple in yoga routines everywhere.

Pose details

How to do the Wide-Legged Forward Bend pose

Before attempting Wide-Legged Forward Bend, it’s beneficial to warm up with poses that stretch the hamstrings, inner thighs, and lower back, such as Downward-Facing Dog, Warrior II, and Triangle Pose.

1. Once you’re ready, follow these steps:
2. Begin in a standing position with your feet wide apart. Ensure your feet are parallel to each other and your toes are pointing forward. The distance between your feet should be about 3 to 4 feet, depending on your flexibility.
3. Place your hands on your hips. Inhale deeply, lengthening your spine and lifting your chest.
4. Exhale and hinge at your hips, keeping your spine long and straight. Begin to fold forward, bringing your torso down toward the floor.
5. Once your torso is parallel to the floor, release your hands from your hips and place them on the ground directly below your shoulders. If your hands don’t reach the floor, you can place them on blocks for support.
6. Continue to fold deeper by walking your hands back between your legs. Allow your head to hang heavy and relax your neck. If you’re comfortable, you can bring the crown of your head toward the floor.
7. Engage your quadriceps to protect your hamstrings and keep your legs strong. Press evenly into the outer edges of your feet.
8. Hold the pose for five to ten breaths, or as long as comfortable, maintaining a steady and even breath.
9. To come out of the pose, walk your hands forward until your torso is parallel to the floor again. Place your hands on your hips, engage your core, and with a flat back, slowly rise to a standing position.
10. Bring your feet together and take a few moments in Mountain Pose to observe the effects of the stretch.

Modifications

If Wide-Legged Forward Bend feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a block: Place a block under your hands to bring the floor closer to you. This can help you maintain a long spine and avoid rounding your back, making the pose more accessible and comfortable.
• Bend your knees: If your hamstrings are tight, try bending your knees slightly. This can relieve tension in the back of your legs and allow you to fold forward more easily.
• Support your head: If you find it difficult to bring your head to the floor, use a block or a bolster to support your forehead. This can help you relax into the pose and reduce strain on your neck and upper back.
• Practice with a wall: Stand with your back against a wall and walk your feet out into a wide stance. Use the wall for support as you hinge forward from your hips. This can help you maintain balance and proper alignment.
• Focus on lengthening: Instead of trying to go as deep as possible, concentrate on lengthening your spine. Imagine reaching the crown of your head forward and your tailbone back. This can help you get a good stretch without compromising your form.

Safety tips

• Warm up properly with poses like Downward Dog or Cat-Cow to prepare your body for the stretch.
• Avoid locking your knees. Keep a slight bend to protect your joints and prevent hyperextension.
• Engage your core muscles. This will help support your lower back and maintain balance.
• Keep your feet parallel. Ensure they are pointing straight ahead to avoid unnecessary strain on your ankles and knees.
• Breathe deeply and evenly. This will help you relax into the pose and maintain a steady flow of oxygen to your muscles.
• Exit the pose slowly. Rise up with a straight back to prevent dizziness or discomfort.

Similar yoga poses

Half Forward Fold (Ardha Uttanasana)

This pose is a gentle way to stretch the hamstrings and lengthen the spine, making it a great preparatory pose for deeper forward bends.

Standing Forward Bend (Uttanasana)

A deeper version of the Half Forward Fold, this pose provides a more intense stretch for the hamstrings and lower back while also calming the mind.

Pyramid Pose (Parsvottanasana)

This pose involves a forward bend over one leg, offering a similar hamstring stretch and spinal lengthening as the Half Forward Fold, but with an added element of balance and hip alignment.

Seated Forward Bend (Paschimottanasana)

A seated version of the forward fold, this pose allows for a deep stretch of the hamstrings and spine while being more accessible for those with tight hamstrings.

Wide-Legged Forward Bend (Prasarita Padottanasana)

This pose offers a similar hamstring and spine stretch as the Half Forward Fold but with the legs spread wide apart, providing a different angle and intensity to the stretch.