Wide-Legged Forward Bend

prasārita pādottānāsana a•प्रसारित पादोत्तानासन ए
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Wide-Legged Forward Bend
Forward Folds•Standing•Inversions•Strength•Beginner•
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Maya - Pose Assistant

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Benefits

Wide-Legged Standing Forward Bend stretches the hamstrings, groins, hips, calves, and spine. It calms the brain, relieves stress, strengthens legs/spine, tones organs, and eases mild backache. Acts as a mild inversion.

Practice Guide

1

Stand facing long edge of mat. Step feet wide apart (3-4.5 feet), outer edges parallel or slightly turned in. Hands on hips.

2

Inhale, lift chest, lengthen spine.

3

Exhale, hinge forward from hips, keeping spine long initially. Place fingertips or palms on floor directly under shoulders (use blocks if needed).

4

Inhale, look up slightly, lengthen spine again (like Ardha Uttanasana).

5

Exhale, fold deeper, walking hands back if possible, allowing crown of head to move towards floor.

6

Keep legs strong, quads engaged, weight slightly forward in feet.

7

Hold, breathe. Exit: Inhale, lift torso halfway with flat back, hands to hips. Exhale, then inhale, press into feet, come all the way up.

Modifications

Bend knees if hamstrings tight.

Place hands on yoga blocks, shins, or floor.

Keep torso parallel to floor (flat back variation) for less intensity/more back strength focus.

Vary hand positions: hands on hips, interlaced behind back (Prasarita Padottanasana C), holding big toes (Prasarita Padottanasana D).

Safety Notes

⚠Lower back injury (avoid deep flexion, keep spine long, use support)

⚠High blood pressure (avoid prolonged head-down, keep torso parallel or exit sooner)

⚠Glaucoma

⚠Serious hamstring tear

Anatomy

Muscles Targeted

Legs (quads engaging)
Core (controlling fold/rise)

Muscles Stretched

Hamstrings
Adductors (inner thighs)
Hips (posterior)
Calves
Lower back
Spine

What's Next?

Maya suggests trying these poses:

Standing Half Forward Bend Wide Leg

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Standing Forward FoldWide Leg StretchHamstring StretchAdductor StretchGroin StretchMild InversionCalmingSpine ReleaseLeg Strength

Yoga Styles

Also practiced in
hathavinyasaashtangaiyengarpower
ashtangaPracticed as A, B, C, D variations in standing sequence with specific breath counts and hand positions
iyengarEmphasis on precise alignment, using props for support, detailed instruction on leg and spine actions
vinyasaOften used in standing flow sequences, may include dynamic transitions or arm variations
hathaHeld with focus on foundation and gradual deepening, attention to breath and sensation
powerIntegrated into dynamic standing sequences, emphasis on strength and heat building
yinSupported version with props for passive deep stretch, held for several minutes

Sequencing

Warm-up Poses

Standing Forward BendDownward Facing DogTrianglePyramidGoddess

Counter Poses

Standing Half Forward Bend Wide LegMountainGentle Standing BackbendTriangleStar

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Standing Wide Leg Forward FoldVersatile Pose With Many Variations A B C DEffective Hamstring Inner Thigh StretchCan Be Part Of Warmup Main Sequence Or Cool Down