Wide-Legged Forward Fold Hands on Hips
Prasarita Padottanasana
About This Pose
Wide-Legged Forward Fold Hands on Hips is the preparatory position and a gentler variation of Prasarita Padottanasana. Keeping hands on the hips helps practitioners feel the hip hinge more clearly and encourages proper spinal alignment as they fold. This variation is excellent for beginners learning the mechanics of wide-legged folds and for experienced practitioners using it as a transition or gentler option. The hand position also makes it easier to keep the chest lifted and spine long during the entry and exit of the pose. This is often the starting position before moving into deeper variations.
Step-by-Step Instructions
- 1
Stand with feet wide apart
- 2
Place hands on the hip creases
- 3
Feel the hip hinge point clearly
- 4
Inhale and lengthen the spine
- 5
Exhale and hinge forward from the hips
- 6
Keep hands on hips as you fold
- 7
Spine stays long initially
- 8
Fold to your comfortable depth
- 9
Hold for 5-8 breaths
- 10
Rise by pressing hands into hips
Alignment Cues
- Hands frame the hip creases
- Feel the hinge point clearly
- Spine stays long through fold
- Fold from hips, not waist
- Chest leads the way down
- Legs stay strong and engaged
- Core supports the movement
Benefits
- Teaches proper hip hinge mechanics
- Encourages spinal awareness
- Gentler entry to wide-legged fold
- Keeps chest lifted longer
- Builds foundational understanding
- Allows focus on leg and hip work
- Good for beginners
- Useful transition position
Modifications
- Keep the fold shallow
- Bend knees if needed
- Narrower stance
- Use as transition only
Variations
- Stay here or progress to deeper folds
- Move hands to floor from here
- Add twist from this position
- Use as entry/exit for other variations
Cautions & Contraindications
Cautions
- Maintain the hip hinge, not waist bend
- Keep spine long as you fold
- Don't force depth
- Engage legs for support
- Rise with flat back
Avoid this pose if you have:
- Back injuries
- Groin strains
- Low blood pressure
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
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