The stand spread leg forward fold (also called the wide-legged standing forward bend or Prasarita Padottanasana) is a yoga pose where you stand with feet wide apart and fold forward from the hips. The wide stance shifts emphasis to the inner thighs and adductors while still stretching the hamstrings deeply.
Muscle Group
Hamstrings, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the hamstrings and inner thighs
- Opens the hips and adductors
- Calming inversion
- Strengthens the legs isometrically
- No equipment needed
- Improves spinal flexibility
How to perform
- Stand with feet about three to four feet apart, parallel and toes pointing forward.
- Place hands on hips. Inhale and lengthen your spine.
- Exhale and fold forward at the hips with a flat back.
- Lower your torso forward as far as comfortable. Place your hands on the floor or blocks.
- Walk your hands back so they are roughly in line with your feet.
- Bend your elbows and let the crown of your head drop toward the floor.
- Keep both legs strong and straight.
- Hold for 5 to 10 breaths. Inhale to rise on an exhale.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Calves
Primary
Lower Back
Primary
Hamstrings
Primary