Wide-Legged Forward Bend

Wide-Legged Forward Bend

Prasarita Padottanasana

This Yoga Pose is an excellent one to do when you ’re stressed, tired, or anxious. It’s an inversion prep, which calms the mind. Also an invigorating standing Yoga Pose, it stretches the hamstrings and hips and releases the spine and shoulders.

QUALITY Grounding, calming, energizing EFFECT Flexibility, strength PROPS Block GAZE Forward

1 Begin in Mountain Yoga Pose Pose and step or hop your feet wide apart, about 4 to 5 feet. Make your feet parallel with the edges of your mat and turn your toes in slightly. Inhale your arms up above your head and exhale to hinge forward at your hips, releasing your hands and head toward the ground.

2 Roll to the outside edges of your feet and lift your arches and inner ankles to energize your inner thighs. If your hamstrings are tight or you’re hyperextending or over-stretching the backs of your knees, bend your knees slightly to release the spine.

3 Reach for the outer edges of your feet with your hands. Draw your shoulders away from your ears toward your shoulder blades as you release your head closer to the ground. You can place a block or two under your head for support. Stay for 3 to 5 breaths.


1 For a deeper shoulder stretch, interlace your hands behind your back and exhale your arms closer 1 the ground in front of you as you draw your palms together.

2 Slowly rise up to stand, bringing your head up last to avoid getting light-headed.

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