Standing · beginner

Wide-Legged Forward Fold

Prasarita Padottanasana

A stable, wide-based fold — usually more accessible than the feet-together version, and kinder to tight hamstrings.

Wide-Legged Forward Fold Photograph coming soon

A rigged MakeHuman figure animated into Wide-Legged Forward Fold from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — with the feet held parallel across the wide stance and the head hanging heavy, with the contacts solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Step the feet wide, toes pointing forward or very slightly in.
  2. Hinge from the hips with a long spine.
  3. Bring the hands to the floor, blocks, or a chair.
  4. Let the crown of the head release toward the floor.

Why it helps

  • Lengthens inner thighs and hamstrings
  • Decompresses the spine with a stable base
  • Quietening, as an inversion of sorts

Common mistakes

  • Turning the toes out, which changes the stretch and stresses the knees.
  • Forcing the head to the floor.

Before you try it

  • Come up slowly. Keep the head above the heart if you have uncontrolled high blood pressure.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Hands on blocks or a chair.
  • Slight bend in the knees.
  • Narrower stance.

Where this pose shows up

Styles iyengar yin

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