Wide-Legged Forward Fold Deep
Prasarita Padottanasana
About This Pose
Wide-Legged Forward Fold Deep represents the fuller expression where the crown of the head approaches or rests on the floor between the feet. This depth requires significant hamstring and inner thigh flexibility combined with hip mobility. When the head reaches the floor, the pose becomes grounding and introspective, creating an almost tripod-like stability. This depth transforms the pose from primarily a stretch into a meditative, restorative posture. Working toward this depth over time develops patience and teaches practitioners to trust the process of gradual opening. The deep version offers profound release and stillness.
Step-by-Step Instructions
- 1
Ensure body is thoroughly warmed up
- 2
Come into wide-legged forward fold
- 3
Walk hands back between feet
- 4
Gradually lower head toward floor
- 5
If head reaches, rest crown lightly
- 6
Adjust stance width if needed
- 7
Let weight distribute into tripod shape
- 8
Breathe deeply and evenly
- 9
Hold for 5-10 breaths
- 10
Walk hands forward to exit
- 11
Rise very slowly
Alignment Cues
- Head aims toward floor between feet
- Crown touches lightly, not heavily
- Weight distributes between head and feet
- Spine lengthens toward floor
- Legs stay engaged
- No strain in neck
- Breath flows freely
Benefits
- Maximum inner thigh and hamstring stretch
- Head on floor creates grounding effect
- Deeply calming and meditative
- Demonstrates significant flexibility
- Creates tripod-like stability
- Profound nervous system calming
- Complete release of head and neck
- Transformative when accessible
Modifications
- Use blocks under hands
- Place block under head
- Keep head lifted off floor
- Adjust stance width
Variations
- Different arm positions
- Legs wider or narrower
- Adding gentle sway
- Extended holds
Cautions & Contraindications
Cautions
- Only practice if flexibility allows
- Never force head to floor
- Keep neck safe and comfortable
- Rise very slowly
- Requires adequate warm-up
Avoid this pose if you have:
- Neck injuries
- Low blood pressure
- Groin or hamstring injuries
- Vertigo
- Late pregnancy
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
