The wide-legged forward bend (Prasarita Padottanasana) is a standing yoga forward fold performed with feet wide apart. The wide stance shifts emphasis to the inner thighs and adductors while still stretching the hamstrings deeply. It is calming, grounding, and one of the gentler standing forward folds for tight hamstrings.
Muscle Group
Hamstrings, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Stretches the hamstrings and inner thighs simultaneously
- Opens the hips and adductors
- Calming and restorative inversion
- Improves spinal flexibility
- Strengthens the legs isometrically
- Gentler than narrow-stance forward folds for tight hamstrings
How to perform
- Stand with feet about four feet apart, parallel and toes pointing forward.
- Place your hands on your hips. Inhale and lift your chest, lengthening your spine.
- Exhale and fold forward from the hips, leading with your chest. Keep your back flat as you fold.
- Lower your hands to the floor between your feet. If your hands do not reach, use blocks or your shins.
- Walk your hands back so they are 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. Engage your quads.
- Hold for 5 to 10 breaths. Breathe deeply and let gravity deepen the fold.
- To exit, place hands on hips, lengthen your spine, and rise on an inhale.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Calves
Primary
Lower Back
Primary
Hamstrings
Primary