Wide-Legged Revolved Forward Fold
Parivrtta Prasarita Padottanasana
About This Pose
Wide-Legged Revolved Forward Fold (Parivrtta Prasarita Padottanasana) combines the deep inner thigh stretch of a wide-legged fold with the detoxifying benefits of a spinal twist. The wide stance creates a stable base that allows for a deeper twist than narrow-stance variations. This pose stretches the hamstrings and adductors while creating rotation through the entire spine. The grounded hand provides an anchor while the top arm reaches upward, opening the chest and shoulders. This pose is excellent for practitioners who want to work on spinal mobility while also opening the inner thighs and hips.
Step-by-Step Instructions
- 1
Stand with feet wide apart, about 4-5 feet
- 2
Turn toes slightly inward for stability
- 3
Fold forward from the hips, bringing hands to the floor
- 4
Place the left hand directly beneath the face
- 5
Ground firmly through the left hand
- 6
Inhale to lengthen the spine
- 7
Exhale and rotate the torso to the right
- 8
Reach the right arm toward the ceiling
- 9
Stack the shoulders vertically
- 10
Keep both legs straight and strong
- 11
Hold for 5-8 breaths
- 12
Switch sides
Alignment Cues
- Feet parallel or slightly pigeon-toed
- Legs straight and engaged
- Bottom hand centered under the face
- Spine long before twisting
- Twist comes from the thoracic spine
- Hips stay level throughout
- Top arm reaches straight up
Benefits
- Stretches inner thighs, hamstrings, and groin
- Creates deep spinal rotation
- Opens the chest and shoulders
- Builds strength in the legs
- Stimulates digestion through the twist
- Calms the mind with inversion benefits
- Improves balance and coordination
- Increases spinal mobility
Modifications
- Use a block under the bottom hand
- Bend the knees if needed
- Keep the top hand on the hip
- Reduce the stance width
Variations
- Bind the top arm behind the back
- Add a side stretch to the twist
- Flow between both sides
- Work toward hands in prayer twist
Cautions & Contraindications
Cautions
- Keep both feet grounded evenly
- Don't force the twist
- Maintain a long spine while rotating
- Use a block if the floor is far
- Keep the hips level
Avoid this pose if you have:
- Hamstring or groin injuries
- Spinal disc problems
- Low blood pressure
- Inner thigh strains
- Late pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
