Wide-Legged Forward Fold, or Prasarita Padottanasana in Sanskrit, is a grounding yoga pose that encourages deep release and introspection. The practitioner’s head is toward the ground, with the feet extended wide across the yoga mat. The arms can be extended over the head for a deeper stretch or placed on the ground for additional support.
How do you do Wide Legged Forward Fold?
Step 1.
Start by stepping your legs wide apart from one another, with your feet parallel.
For all variations, keep the weight forward into the balls of your feet as you tilt your tailbone up. Keep your neck relaxed and let your head hang heavy.
Variation A.
Hinge at the hips, with active legs, folding in half until your hands touch the ground. Keep your fingers facing the same direction as your toes as you walk your hands back, bending your elbows back behind you. Gently draw the crown of your head to touch the ground.
Variation B.
Bring your hands to your hip creases as you hinge forward with active legs. Keep your hands at your hips as you use your core strength to continue to fold deeper. You can use your hands here as a reminder to tip the pelvis, tilting the tailbone towards the sky to reach your sit bones up.
Variation C.
Before hinging forward, interlace your fingers behind your back. Punch your knuckles down as you lift your chest and broaden collarbones. Keeping a soft bend in your knees, hinge at the hips to fold forward. Squeeze the heels of your hands together as you draw your arms up and over your head, stretching through the shoulders and drawing the crown of the head towards the floor. Exit by rewinding these movements.
Variation D.
Use your two peace fingers (index and middle) to wrap around your big toes. Inhale as you lift your heart, exhale as you bend your elbows out to the sides and fold deeper. Continue to lengthen the spine, drawing the crown of your head further towards the ground.
Benefits of Wide Legged Forward Fold
Lowering the head below the heart encourages blood flow to the head and upper body, which can help in relieving headaches and fatigue while improving circulation throughout the body.
The wide stance helps in opening the hips and improving flexibility.
Can help to calm the mind when held
Helps in lengthening and stretching the spine and legs, while improving posture by opening the chest and shoulders.
Variations of Wide Legged Forward Fold
A, B, C, D
Keep your knees slightly bent
Head or hands to blocks if they won’t reach the ground
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