Wide-Legged Forward Fold Arms Open
Prasarita Padottanasana
About This Pose
Wide-Legged Forward Fold Arms Open corresponds to Prasarita Padottanasana C in the traditional series. In this variation, the arms reach out to the sides to hold the big toes or outer edges of the feet, creating an expansive shape across the upper body. This arm position opens the chest and shoulders while maintaining the inner thigh and hamstring stretch of the wide-legged fold. The outward reach of the arms creates a counterbalance that can help some practitioners fold more deeply. The pose creates a feeling of expansiveness and openness that distinguishes it from other forward fold variations.
Step-by-Step Instructions
- 1
Stand with feet wide, toes slightly in
- 2
Reach arms out to the sides
- 3
Fold forward from the hips
- 4
Reach hands toward the feet
- 5
Grab big toes or outer edges of feet
- 6
Keep elbows pointing outward
- 7
Pull gently to deepen the fold
- 8
Let head hang toward the floor
- 9
Breathe steadily
- 10
Hold for 5-8 breaths
- 11
Release hands and rise slowly
Alignment Cues
- Arms reach out to sides, then down
- Elbows point outward
- Hands hold toes or feet edges
- Gentle pulling action
- Chest remains open
- Legs stay engaged
- Head releases toward floor
Benefits
- Opens chest and shoulders while folding
- Creates expansive feeling in upper body
- Stretches inner thighs and hamstrings
- Provides leverage for deeper fold
- Engages arms and upper back
- Balances the body left to right
- Calms while creating openness
- Unique sensation among forward folds
Modifications
- Hold ankles or shins instead
- Use straps around feet
- Don't fold as deeply
- Keep hands on blocks
Variations
- Deeper fold with head to floor
- Adding twist component
- Pulsing with breath
- Different foot grips
Cautions & Contraindications
Cautions
- Ensure you can reach feet comfortably
- Don't pull aggressively
- Keep shoulders healthy
- Maintain leg engagement
- Rise slowly
Avoid this pose if you have:
- Shoulder injuries
- Groin injuries
- Low blood pressure
- Back problems
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
