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Wide Legged Forward Fold | Prasarita Padottanasana
Wide legged forward fold strengthens the legs and lower back. It tones the abs and helps build focus.
Sanskrit: Prasarita Padottanasana
Drishti: at the floor, eyes closed or tip of nose
Counterpose: forward fold
Materials
- yoga mat
- yoga blocks (optional)
Instructions
- Stand with your legs wide apart, about 4 to 5 feet with your feet parallel. Place your hands on your hips.
- Inhale and lengthen the spine.
- Exhale and bend forward. Place your hands on the floor with your fingertips in line with your toes. Keep your legs engage as you bring the top of the head to the floor.
- Hold for several breaths and slowly come up.
Notes
Variations: for a gentle variation, place a block on the floor, directly under each shoulder for your hands. Another variation is to extend both arms, binding the front and index fingers with the big toes.
Preparatory poses: downward facing dog, runner's lunge
Follow-up poses: low plank, warrior 3
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