Pose library›Forward fold poses
Intermediate · Forward fold

Wide-Legged Forward Fold
Prasarita Padottanasana

A wide standing fold that combines leg strength with back-body length.

Instructional illustration of Wide-Legged Forward Fold
LevelIntermediate
Pose typeForward fold
Primary focusHamstrings, Inner thighs

How to practice Wide-Legged Forward Fold

  1. Step the feet wide and turn the toes slightly inward.
  2. Place hands on hips and lengthen the spine.
  3. Hinge forward and bring hands to blocks or floor.
  4. Keep weight even across both feet.

Practice tips

  • Keep a micro-bend in the knees.
  • Use blocks to avoid rounding.
Practice note: Come up slowly and avoid this inversion if advised for eye or blood-pressure concerns.
AdvertisementReserved for a relevant, non-intrusive sponsor

Understanding Wide-Legged Forward Fold

Wide-Legged Forward Fold is categorized as a intermediate forward fold pose with an emphasis on Hamstrings and inner thighs. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Bend the knees whenever the hamstrings pull strongly.
  • Hinge from the hips before allowing the spine to round.
  • Avoid using the arms to force additional depth.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Seated Forward Bend PaschimottanasanaStanding Forward Fold UttanasanaExtended Puppy Pose Uttana Shishosana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.