Wide-Legged Forward Bend

Wide-Legged Forward Bend, or Prasarita Padottanasana, is a popular yoga pose that focuses on stretching the spine, hips and legs. This deep forward bend is ideal for opening the hamstrings and strengthening the lower body, while promoting relaxation and balance. It is a pose that can be done by anyone, from beginners to advanced yogis, as there are many variations and modifications.

How to do the Wide-Legged Forward Bend correctly

To perform this pose correctly, follow these steps:

  1. Stand with your feet wide apart, approx. 1 to 1.5 meters depending on your height and flexibility.
  2. Place your hands on your hips and take a deep breath.
  3. On exhalation, bend forward from the hips and keep the back long.
  4. Place your hands on the floor, or if you can't reach, use yoga blocks for support.
  5. Hold the position for 30 seconds to a minute, coming up with control by activating the leg muscles.

Common Mistakes in the Wide-Legged Forward Bend

Avoid these mistakes to ensure proper execution:

  • Bending from the lower back: Make sure to bend from the hips and not the lower back to protect the spine.
  • Shoulders towards the ears: Remember to keep the shoulders away from the ears and active.
  • Imbalance in the feet: Distribute the weight evenly on both feet to avoid pressure on the knees.

Modifications and Variations

Here are some ways to modify the pose to make it easier or more challenging:

  • Use yoga blocks: If you have difficulty reaching the floor, place your hands on blocks for support.
  • Bend your knees: If your hamstrings are tight, bend your knees slightly to prevent overstretching.
  • Extend your arms: Extend your arms out in front of you for a deeper back stretch.

Video: Basic execution of the Wide-Legged Forward Bend

Watch this video for a thorough introduction to the Wide-Legged Forward Bend:

Video: Wide-Legged Forward Bend Variations

This video shows variations of the pose to accommodate different levels:

Repetitions and breathing technique

Hold the position for 30 seconds to 1 minute. Inhale as you lengthen the spine and exhale slowly as you go deeper into the stretch. Focus on deep, calm breaths to maximize the stretches and calm the mind.

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