1 min read
22 Aug

Prasarita Padottanasana: Wide-Legged Forward Fold

Prasarita Padottanasana, also known as Wide-Legged Forward Fold, is a quintessential yoga posture that invites a deep stretch and rejuvenation for the entire body. This graceful asana combines elements of strength, flexibility, and mindful release, making it a cornerstone of many yoga practices.

Pose Instructions:

  1. Begin by standing at the top of your mat with your feet wide apart. Your feet should be parallel to each other, ensuring that your heels are aligned with the edges of your mat.
  2. Inhale deeply, lengthening your spine, and as you exhale, engage your core muscles and hinge forward from your hips. Keep your back flat and maintain the length in your spine as you fold.
  3. Extend your arms forward and place your palms on the floor directly under your shoulders. Alternatively, you can place your hands on your hips for added stability.
  4. Maintain a slight bend in your knees to prevent hyperextension, and press firmly through the outer edges of your feet.
  5. As you exhale, continue to fold deeper, allowing the crown of your head to approach the floor. If your flexibility allows, you can touch the crown of your head to the floor between your feet.
  6. Keep your neck relaxed and your gaze directed toward the floor or slightly forward.
  7. Hold the pose for several deep breaths, allowing gravity to gently guide you into a deeper stretch. Feel the elongation along your spine, the opening of your hips, and the sensation of release through your hamstrings and inner thighs.
  8. To come out of the pose, engage your core muscles and inhale as you lift your torso, returning to an upright position. You can place your hands on your hips for support as you rise.


  1. Stretches and Strengthens: Prasarita Padottanasana stretches the hamstrings, inner thighs, and groins while simultaneously strengthening the muscles of the legs and core.
  2. Relieves Tension: The forward fold nature of this pose helps release tension in the spine, neck, and shoulders, promoting relaxation and stress relief.
  3. Improves Digestion: The gentle compression of the abdominal area in the forward fold can aid digestion and stimulate the abdominal organs.
  4. Calms the Mind: The inversion-like quality of the pose can have a calming effect on the mind and nervous system.
  5. Enhances Flexibility: Regular practice of this asana increases flexibility in the hips, hamstrings, and spine.


  • If you have lower back issues, practice the pose with a slight bend in your knees or consider using props like yoga blocks under your hands for support.
  • Avoid this pose if you have high blood pressure or glaucoma.
  • Listen to your body and don't force yourself into a deeper stretch than your current level of flexibility allows.

Prasarita Padottanasana is an invitation to explore the balance between effort and surrender, and its transformative effects ripple into the realms of both the body and the mind. 

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