Wide-Legged Forward Fold Fingers Interlaced
Prasarita Padottanasana C
About This Pose
Wide-Legged Forward Fold Fingers Interlaced (Prasarita Padottanasana C) combines the wide-stance forward fold with a shoulder opener by interlacing fingers behind the back and letting arms reach overhead as you fold. This variation opens the chest and shoulders significantly while maintaining all the benefits of the wide-legged fold for the legs and hips. The bound arms lifting overhead create a powerful stretch across the front shoulders and chest, counteracting the forward-rounded posture common in daily life. This is one of the most popular variations for its efficiency in addressing multiple areas.
Step-by-Step Instructions
- 1
Stand with feet wide, toes slightly in
- 2
Interlace fingers behind the back
- 3
Straighten arms and open chest
- 4
Lift chest and gaze upward briefly
- 5
Exhale and fold forward from hips
- 6
Let clasped arms lift overhead
- 7
Arms move toward the floor in front
- 8
Keep legs engaged and strong
- 9
Head releases toward floor
- 10
Hold for 5-8 breaths
- 11
Keep hands clasped as you rise
- 12
Release and shake out arms
Alignment Cues
- Fingers interlace securely
- Arms straighten before folding
- Chest opens before descending
- Arms lift naturally as you fold
- Don't force arm position
- Legs stay active
- Shoulder blades draw together
Benefits
- Opens shoulders and chest significantly
- Stretches inner thighs and hamstrings
- Combines upper and lower body stretching
- Counteracts forward shoulder posture
- Efficient use of practice time
- Creates grounding while opening
- Engages upper back muscles
- Popular for good reason
Modifications
- Hold a strap between hands
- Keep arms lower
- Bend elbows
- Less depth in fold
Variations
- Different finger interlaces
- Reverse prayer instead
- Adding twist
- Head to floor depth
Cautions & Contraindications
Cautions
- Don't force arms overhead
- Keep hands clasped comfortably
- Shoulder flexibility varies greatly
- Bend knees if needed
- Maintain steady breath
Avoid this pose if you have:
- Shoulder injuries
- Rotator cuff problems
- Groin injuries
- Low blood pressure
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
