Wide-Legged Forward Bend

Tracey Kelley
wide legged forward bend
Wide-Legged Forward Bend is a powerful stretch.

Prasarita Padottanasana is quite a long name, but it describes many elements. Prasarita means "with outstretched limbs." Padottanasana combines meanings for foot, intensity, and extension.

About Wide-Legged Forward Bend

Yoga enthusiasts can perform Wide-Legged Forward Bend, or Prasarita Padottanasana, in many stages as flexibility increases. This is an incredible strengthening pose that also:

  • Tones the powerhouse, or core, of the body.
  • Stretches the hamstrings and back.
  • Calms the mind.

Step into the Pose

To Perform Wide-Legged Forward Bend

  1. Start in Mountain Yoga Pose.
  2. Spread your feet to the side, at least three-to-four feet apart, hands on your hips.
  3. Make sure all four corners of your feet are on the floor.
  4. On an exhale, bend forward from the hips, lower your head, and drop your elbows to the floor. Your back should be slightly rounded.
  5. Depending on your flexibility, rest the top of your head and your palms on the floor, place your hands on your shins, or leave your arms extended with fingertips touching the floor.
  6. Stay in the pose for one minute or more, drawing deep into breath. On an inhale, rise out of the pose from the hips.

For more instruction on Wide-Legged Forward Bend, visit Yoga Journal.

Even if you only extend a little at a time, mind your form.

Beginner

If it's not comfortable to bend completely forward, go down as far as you can, folding from the hips.

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Wide-Legged Forward Bend