Wide-Legged Forward Fold Prayer Hands
Prasarita Padottanasana
About This Pose
Wide-Legged Forward Fold Prayer Hands brings the hands together in Anjali Mudra (prayer position) while in the wide-stance fold. This variation adds a devotional, mindful quality to the physical practice. The prayer hands can be held at the heart, behind the back in reverse prayer, or reaching toward the floor. This hand position centers the mind and adds an intentional, meditative quality that distinguishes this variation from more physically-focused versions. The prayer gesture represents bringing together the individual with the universal, making this variation meaningful for practitioners who appreciate the spiritual dimensions of yoga.
Step-by-Step Instructions
- 1
Stand with feet wide apart
- 2
Bring hands to prayer at the heart
- 3
Or establish reverse prayer behind back
- 4
Inhale and lengthen the spine
- 5
Exhale and fold forward
- 6
Maintain prayer position throughout
- 7
Let the gesture center your mind
- 8
Breathe consciously
- 9
Set an intention if desired
- 10
Hold for 5-10 breaths
- 11
Rise with hands in prayer
- 12
Pause to honor the practice
Alignment Cues
- Prayer hands press evenly together
- Elbows can be soft or engaged
- Fold depth matches flexibility
- Legs stay strong
- Breath remains steady
- Mind focuses on intention
- Body relaxes into gesture
Benefits
- Adds devotional quality to forward fold
- Centers and focuses the mind
- Stretches inner thighs and hamstrings
- Creates mindful, meditative state
- Symbolizes unity and intention
- Can be practiced at various depths
- Brings meaning to physical practice
- Calms and centers
Modifications
- Prayer at any height
- Palms separate but facing
- Reverse prayer variation
- Shallower fold
Variations
- Prayer at heart while folding
- Prayer reaching toward floor
- Reverse prayer
- Moving prayer with breath
Cautions & Contraindications
Cautions
- Maintain comfortable prayer position
- Don't strain wrists
- Keep fold appropriate for flexibility
- Breathe steadily
- Honor the gesture's meaning
Avoid this pose if you have:
- Wrist injuries (for certain prayer positions)
- Groin injuries
- Low blood pressure
- Back problems
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
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