How to Achieve the Perfect Wide Legged Standing Forward Bend

Prasarita Padottanasana or the Wide-Legged Standing Forward Bend is a standing hip opener pose and creates more flexibility in the hip joints. 

Wide legged Forward Fold - ILYNSI Yoga - Yoga Blag


  • Strengthens and stretches the inner and back legs and the spine
  • Tones the abdominal organs
  • Calms the brain Relieves mild backache

The Pose

  • Begin in Mountain Pose facing the long edges of your mat
  • Separate your feet 3-4 feet apart but keeping them parallel
  • Lift your inner arches by drawing up on your ankles and press the outer edges of your feet and the ball of the big toe firmly into the floor
  • Engage the thigh muscles and kneecaps by drawing them up Inhale, lengthen your spine and lift your chest toward the ceiling making the front torso slightly longer than that back allowing for a slight back bend
  • Exhale, maintain the length of the front torso and lean forward from the hip joint into a flat back
  • Bend only as far forward as you can go while maintaining your flat back
  • As you move downwards, press your fingertips onto the floor directly below your shoulders
  • Extend the elbows fully, arms and legs should be perpendicular to the floor and parallel to each other
  • Maintain a slight bend in your knees and keep the weight on the balls of your feet Lift your sit bones toward the ceiling as your tailbone draws downwards toward the floor
  • Bring your head up, keeping the back of the neck long and direct your gaze upwards
  • Beginner variation: Place your hands on two blocks on the floor to prevent from rounding your back. With consistent practice you will feel a more comfortable stretch in your hamstrings and be able to touch the floor with your hands.

Breaths Hold for 3 to 5 breaths


  • Lower-back problems: Avoid the full forward bends; hamstring issues. 

Also avoid rounding your back to place your hands on the floor and hyper extending/locking your knees

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