Wide Leg Forward Fold
Prasarita Padottanasana
About This Pose
Wide Leg Forward Fold Variation allows practitioners to explore different expressions of Prasarita Padottanasana based on their flexibility, energy, and needs. The traditional pose has four main variations (A-D), but countless other arm positions and depths are possible. This adaptability makes the wide-legged fold family versatile for any practice. Some days call for a gentle version with hands on blocks; others invite deeper exploration with head to floor. Understanding variations empowers practitioners to customize the pose for different purposes—warming up, cooling down, working on flexibility, or simply finding release.
Step-by-Step Instructions
- 1
Step feet wide apart
- 2
Turn toes slightly inward for stability
- 3
Choose your arm variation
- 4
Inhale and lengthen the spine
- 5
Exhale and fold forward
- 6
Adjust depth based on your flexibility
- 7
Settle into your chosen expression
- 8
Breathe fully and evenly
- 9
Hold for desired duration
- 10
Rise mindfully
Alignment Cues
- Feet position creates stable base
- Legs engage to protect joints
- Spine lengthens before folding
- Fold depth matches flexibility
- Arms in chosen position
- Head and neck release
- Breath guides the depth
Benefits
- Adaptable to different needs and days
- Stretches inner thighs and hamstrings
- Multiple arm positions for variety
- Calms the nervous system
- Opens hips gradually
- Accessible at multiple levels
- Versatile for sequencing
- Builds flexibility over time
Modifications
- Hands on blocks
- Narrower stance
- Shallower fold
- Support under head
Variations
- Various traditional A-D arm positions
- Twisting variations
- Different depths
- Adding binds
Cautions & Contraindications
Cautions
- Choose appropriate depth for your body
- Maintain stability in the legs
- Don't force any variation
- Rise slowly from deep versions
- Keep breath steady
Avoid this pose if you have:
- Groin or inner thigh injuries
- Low blood pressure
- Back problems
- Late pregnancy
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
