Wide-Legged Forward Fold
Prasarita Padottanasana
About This Pose
Wide-Legged Forward Fold (Prasarita Padottanasana) is a foundational standing forward bend performed with a wide leg stance. The Sanskrit means "spread out feet intense stretch pose." This wide position changes the emphasis from primarily hamstrings (in regular Uttanasana) to include significant inner thigh and groin opening. The pose has four traditional variations (A-D) with different arm positions, each offering unique benefits. The stable, wide base makes this pose more accessible than narrow-stance folds for many practitioners, particularly those with tight hamstrings. The pose is calming, restorative, and serves as excellent preparation for deeper hip openers and splits.
Step-by-Step Instructions
- 1
Stand and step feet wide apart (4-5 feet)
- 2
Turn toes slightly inward or keep parallel
- 3
Place hands on hips
- 4
Inhale and lengthen the spine
- 5
Exhale and fold forward from the hips
- 6
Place hands on the floor beneath shoulders
- 7
Continue folding, walking hands back if possible
- 8
Work toward crown of head on the floor
- 9
Keep legs engaged and strong
- 10
Hold for 5-10 breaths
- 11
Rise by walking hands forward and lifting with flat back
Alignment Cues
- Feet parallel or slightly pigeon-toed
- Outer edges of feet ground firmly
- Legs stay straight and engaged
- Fold from hip creases
- Spine lengthens then releases
- Head moves toward floor
- Weight stays centered over feet
Benefits
- Stretches inner thighs and groin
- Opens hamstrings from a different angle
- Creates hip opening
- Calms the mind as a mild inversion
- Lengthens the spine
- Strengthens the legs
- More accessible than narrow forward folds
- Prepares for deeper hip openers
Modifications
- Hands on blocks
- Don't fold as deeply
- Narrow the stance slightly
- Hands on shins or thighs
Variations
- Hands clasped behind back (Prasarita A)
- Hands on hips throughout
- Arms out to sides holding big toes
- Twist variations
Cautions & Contraindications
Cautions
- Don't go too wide—maintain stability
- Keep feet parallel or slightly turned in
- Engage leg muscles to protect joints
- Fold from hips, not waist
- Rise slowly
Avoid this pose if you have:
- Groin injuries
- Severe hamstring tightness
- Low blood pressure
- Back injuries
- Late pregnancy
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
