How To Do Wide Legged Standing Forward Bend (Prasarita Padottanasana):
Pose Type: Forward Bend, Balancing, Standing.
Targets: Hips, Hamstrings, Abductors, And Erector Spinae.
Difficulty: Beginner To Intermediate.
Wide Legged Standing Forward Bend (Prasarita Padottanasana) is a forward fold that is also an inversion pose as it places your head below your heart. It can also be described as a hip opener.
It can be an excellent substitute for Headstand Pose (Sirsasana). This way you can still experience all the benefits of practicing an inverted yoga pose.
This pose might be challenging for some but there is several modifications and variations to make it accessible to everyone.
This pose will also help to prepare your body for more advanced poses like Tripod Headstand and hip opening poses.
How To Do Wide-Legged Standing Forward Fold (Prasarita Padahastasana) – Step By Step
- Start in Mountain Pose (Tadasana). Now step your feet as wide apart as is comfortable while exhaling.
- Your feet should be parallel with both heels and toes in line with each other.
- Exhale. Lift your kneecaps to engage thighs and place your hands on your hips.
- Inhale, lift you gaze and chest while lengthening your spine.
- Exhale and fold forward from your hips keeping your spine straight. Fold forward until you can place your hands on the floor or on yoga blocks. You can even place your hands on a chair if your hamstrings are very tight.
- Stop before your back starts to round.
- Your hands should be placed below your shoulders.
- In this position, lengthen your spine all the way to the crown of your head and take deep breaths in and out. Lengthen your spine on your inhalations and fold deeper on your exhalations.
- If you have the flexibility, you can fold deeper forward by walking your hands back, bending your elbows and point them back. Only fold deeper if you can keep your back straight.
- In the full expression of the pose place the crown of your head on the floor, pressing your feet firmly into the mat.
- Stay in the pose for 5-10 breaths.
- To exit the pose. Inhale and walk your hands forward and position them below your shoulders. Place your hands on your hips, inhale and lift your torso using your core and leg muscles. Keep your back straight while lifting. Walk your feet back to Mountain Pose.
Modifications For Wide Legged Standing Forward Bend:
- If your hamstrings are tight, you can place your hands on yoga blocks below your shoulders.
- You can also rest your hands or forearms on a chair if you still can’t reach the yoga blocks.
- Widen your stance if possible if your hands can’t reach the floor.
- If your head can reach the floor easily narrow your stance. You are working on your hip and spine muscles in this pose and not your splits.
Variations For Wide Legged Standing Forward Bend:
- For a restorative version of the pose, you can rest your head on a block or bolster and stay in the pose for several or more breaths.
- Experienced yogis can transition into Tripod Headstand (Sirsasana) from this pose.
- Bring your hands in Reverse Prayer Pose and fold forward.
There are 4 official variations for the different hand placements, namely A, B, C and D. In Ashtanga Yoga you will move through all four variations.
Prasarita Padottanasana A – position your hands on the mat right below your shoulders with your fingertips in line with your toes. Your elbow bent and pointing back. Relax your neck and bring your head towards the matt.
Prasarita Padottanasana B – keep your hands on your hips with your elbows pointing back. Then fold forward.
Prasarita Padottanasana C – clasp your hands behind your back with your arms straight, then lift them towards the ceiling reaching your arm up and over towards the wall. You can also grab opposite elbows. This variation opens the shoulders.
Prasarita Padottanasana D – use the index and middle finger of each hand to grab your big toes. Bend your elbows and draw them towards each other. Bring your head to the matt. Use the puling on your toes to help keep your spine straight.
Beginner Tips For Wide Legged Standing Forward Bend:
- If your back starts to round as you fold forward, come back up until it is straight.
- Keep your legs engaged and don’t lock your knees.
- If your hamstrings are tight bending your knees a little will help to keep your spine straight. Place your hands on blocks to bring the floor closer and give extra support.
- Bending your knees a little will also reduce the tension in your lower back if it is tight.
- If your head can’t reach the floor, stack some yoga blocks, and rest your forehead on them.
- Widening your stance will make it easier to fold forward but it will also make your stance more unstable so you can easily fall forward.
- The distance of your stance will depend on your hight. Shorter people will have a narrower stance and taller people will have a wider stance. Experiment to find your perfect foot placement.
Benefits Of Wide Legged Standing Forward Bend:
- The pose stretches your hamstrings, spine, shoulders, and chest.
- It opens yours hips and stretches your hip flexors.
- It calms your mind and reduces stress and anxiety by bringing your head below your heart.
- Practicing the pose regularly will leave your energized and reduce fatigue.
- Removes tension and pain in your upper and lower back. Regular practice will relieve symptoms of mild sciatica.
- Improves digestion by stimulating the inter organs.
- Wide legged forward fold strengthens the muscles of your legs, back and abdomen.
- Additionally, it helps prepares the body for more advanced yoga poses.
- It counter acts the effects of sitting for prolonged periods every day.
Caution When Performing Wide Legged Standing Forward Bend:
- Be cautious not to over stretch your hamstrings. Injuries take a long time to heal.
- To avoid shoulder injury, don’t let your shoulders collapse. Keep them drawn together and down your back.
- Practice with caution if you suffer from lower back pain or high blood pressure.
- Always work within your own range of limits and abilities.
- Avoid the pose if you have a recent spinal injury like a herniated disk.
- Exit the pose slowly to avoid dizziness. If you are prone to dizziness, take several breaths before coming up.
Preparatory Poses:
Standing Forward Bend (Uttanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Warrior 2 (Virabhadrasana)
Mountain Pose (Tadasana)
Counter Poses:
Chair Pose (Utkatasana)
Eagle Pose (Garudasana)
Bound Angle Pose (Baddha Konasana)
Childs Pose (Balasana)
