Prasarita Padottanasana / Wide-Legged Forward Bend

Prasarita Padottanasana, or Wide-Legged Forward Bend, is a calming pose that stretches the hamstrings and inner thighs while calming the mind and relieving stress.

• Begin in Mountain Pose (Tadasana) and step the feet wide apart, toes pointing forward or slightly turned in.

• Engage the quadriceps and lift through the inner arches of the feet to support the knees.

• Inhale to lengthen the spine, then exhale to hinge forward from the hips, lowering the torso toward the floor.

• Keep the spine long and the chest open as you reach the crown of the head toward the floor.

• Place the hands on the floor directly under the shoulders or hold onto the ankles or calves for support.

• Relax the neck and shoulders, allowing the weight of the head to release toward the floor.

• Explore variations of arm placement and hand positioning to find the variation that works best for you.

Benefits:

• Stretches the hamstrings and inner thighs

• Stimulates the abdominal organs

• Strengthens and decompresses the spine

• Relieves mild backache

• Increases blood circulation to the brain

• Calms the mind

For instructions, benefits, and variations of Wide-Legged Forward Bend, refer to our Yoga Asanas Card Deck.