Wide-Legged Forward Fold • Prasarita Padottanasana

  • Sarah Kline
Begin in mountain pose. Turn to face the long edge of your mat. Step your feet out wide anywhere from 3 to 5 feet, depending on your height. Bring your heels to the beck edge of your mat. Bring your hands to your hips, fingers facing forward and elbows point behind you. Inhale and engage your thighs, lifting your sternum. Begin a bending forward, keeping your spine straight. If your back rounds then bend your knees.

STEP 1 - For arm variation one, bring your hands down between your feet to the floor and use a block if you cannot touch the floor. Line your fingers up with your toes. With your hands on floor as you begin to draw your crown to floor, spreading your sitting bones yet grounding down into heels.

STEP 2 - For arm variation two, keep your hands at hips and keep your elbows facing up or behind you. Engage your thighs and bring crown of head to floor.

STEP 3 - For arm variation three, interlace fingers behind back loosely so as not to crunch shoulders. Bend forward and allow arms to come up off low back and press to ceiling above or floor past your head.

STEP 4 - For arm variation four, wrap your pointer and middle finger around your big toes. Bend elbows gently at a 45 degree angle and keep elbows drawing out to the sides. Keep your hips over your knees and use your abdomen to elongate your spine.

Target Area:

Legs, Spine, Abdomen

Therapeutic Focus:

Relieves backache and improves circulation

Props & Modifications:

If you cannot bring your hands to the floor, try using a block. If your back is still rounded, use a folding chair to support your forearms. Remember to emphasize the length of the front torso.