Wide Legged Forward Bend Yoga Pose

Wide Legged Forward Bend Yoga Pose is a standing, forward bend pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an intermediate level.

muladhara – the root chakra
related poses
How To Do Wide Legged Forward Bend Yoga Pose
  1. Start in the Mountain Pose (Tadasana). Lightly jump your feet 3-4 feet apart, or roughly one-leg’s length. You may spread your legs further than that, 4-5 feet, in order to deepen the pose. Make sure the inner edges of your feet are parallel to one another, toes facing forward.
  2. Rest your hands on your hips and, keeping the outer edges of your feet firmly anchored to the ground, draw your ankles up toward your legs and your thighs up toward your pelvis. Take a deep inhalation, lifting your chest, and feel your torso reach up further than your back.
  3. With an exhalation, begin bending your torso forward at the hip joints. Keep your torso long, making sure to not disrupt the length of your spine, bending only at the hips as if they are hinging your torso and legs together. Continue moving in this fashion until your torso is parallel to the ground.
  4. When you’ve reached this position, reach your hands in front of you, pressing your palms onto the ground. At this point your arms should be straight, elbows unbent, running perpendicular to the floor. Your back and torso should be slightly concave, your head raised slightly to gaze at the ceiling without bending applying pressure to the neck.
  5. Lengthen your torso by pushing back on the top of your thighs, taking deep, controlled breaths. Begin bending your elbows and lean in further, bringing your torso and head into a full forward-bend. Keeping your torso as long as possible, try resting the top of your head on the floor. Otherwise, keep your head in its natural position.
  6. Continue to press your palms into the floor, keeping your fingers pointed forward along with your toes. If possible, continue to bend your torso further, drawing your shoulders away from your ears and keeping your shoulder blades wide.
  7. Hold this position for 30-60 seconds, then begin to unfold. Straighten your arms and lengthen your torso and, hands placed on hips, bring your torso back to the upright position. Bring your feet together back to Mountain Pose.
  • Breathe deeply through each step.
  • If you have pre-existing lower back problems, avoid the full forward-bend.
  • Be careful moving in and out of this move if you experience dizziness or vertigo easily.

If you cannot rest your head on the ground but don’t like the feeling of your head hanging between your arms, try placing a block or folded blanket under the crown of your head for support.

Stretches & Strengthens

All Muscles: Hamstrings, calves, abs, spine

Target Muscles: Hamstrings, calves

Health Benefits of Wide Legged Forward Bend Yoga Pose
  • Can help relieve backache, headache and fatigue.
  • Calms the mind.
  • May relieve stress, anxiety and mild depression.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Prasarita Padottanasana

(pra-sa-REE-tah pah-doh-tahn-AHS-anna)

prasarita: stretched out, expanded, spread
pada: foot
ut: intense
tan: continuation, extend, uninterrupted succession
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?