Prasarita Padottanasana

Wide-Legged Forward Fold

A wide standing fold combines a broad base with a forward hip hinge.

Type: Forward Fold
Focus: Forward Fold
Foundational ยท 3/10

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How to do this pose

  1. Step the feet wide with toes mostly forward and hands on hips.
  2. Bend the knees slightly and hinge forward, placing hands on blocks or a chair.
  3. Keep weight through both feet; press down and return upright slowly.

Before you begin

Stop for dizziness or sharp groin pain; seek guidance if head-down positions are restricted.

What you should feel

A manageable stretch through the inner and back thighs.

Benefits

Explores inner-thigh and hamstring flexibility.

Common mistakes

Forcing the head to the floor or shifting all weight to the heels.

Modifications

Use a narrower stance and higher hand support.

Prep Poses

Mountain Pose; Standing Half Forward Fold

Follow-Up Poses

Mountain Pose

Related Content

Use a narrower stance and higher hand support.