Wide-Legged Forward Fold Bind
Baddha Prasarita Padottanasana
About This Pose
Wide-Legged Forward Fold Bind (Baddha Prasarita Padottanasana) is an advanced variation that adds a bind to the wide-stance fold. The bind typically involves threading arms around the legs and clasping hands behind the back, requiring significant flexibility in the shoulders, hips, and hamstrings. This binding action deepens the fold and creates additional shoulder opening. Binds in yoga represent the joining of opposites and creating wholeness. This advanced variation demands patience, consistent practice, and often years of preparation. When accessible, it offers a profound sense of integration and completion.
Step-by-Step Instructions
- 1
Establish wide-legged forward fold
- 2
Walk hands back between legs
- 3
Thread right arm under right leg
- 4
Reach right hand toward left hip
- 5
Thread left arm under left leg
- 6
Reach left hand toward right hip
- 7
Clasp hands or fingers behind back
- 8
Fold deeper into the bind
- 9
Let head hang toward floor
- 10
Breathe steadily
- 11
Hold for 3-5 breaths
- 12
Release bind carefully and rise slowly
Alignment Cues
- Arms thread from outside to inside
- Hands reach around toward back
- Bind at fingers, wrists, or forearms
- Shoulders roll back despite fold
- Legs stay engaged
- Breath remains steady
- No forcing or strain
Benefits
- Deep shoulder opening through bind
- Maximum inner thigh and hamstring stretch
- Creates sense of integration
- Advances practice over time
- Combines multiple challenging elements
- Profound release when accessible
- Demonstrates dedicated practice
- Unique sensation of wholeness
Modifications
- Use strap between hands
- Hold opposite wrists instead
- Practice half bind first
- Work toward full bind gradually
Variations
- Different bind depths
- Adding twist to bind
- Head to floor in bind
- Moving in and out of bind
Cautions & Contraindications
Cautions
- Requires significant preparation
- Never force the bind
- Shoulder health is essential
- Progress gradually over years
- Use props to learn the pattern
Avoid this pose if you have:
- Shoulder injuries
- Hip or hamstring injuries
- Back problems
- Insufficient flexibility
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
