Wide Legged Forward Fold

Prasarita Padottanasana

Wide Legged Forward Fold is a powerful stretch and strengthening posture for the entitreity of both legs. This versatile pose that requires engagement through the feet and legs, is a partial inversion, opens the hips and lengthens the spine.

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Step By Step

Step your feet apart as wide as your wrists when your arms are extended out to your side. Align your feet, so your toes point straight forward and are parallel (it's common for them to point slightly outwards, which is best to avoid). Press your feet down to strengthen your legs.
Take your hands to your hips, and on an inhale, lift your chest upwards, into a slight backbend.
On an exhale, maintain strong legs and fold forward, hinging at your hips (bend your knees if needed).
When your body wants to round, maintain length in your spine and take your hands under your shoulders for support.
Hold the pose and continue to lengthen your tailbone back and up, and the crown of your head forward and down.
Breathe for 5-10 breaths. Press down, activate your core, and inhale to rise.

Variations

Benefits

Stretches the hamstrings, hips, entire spine, and lower back
Strengthens the legs
Deep stretch for the inner legs and groins
Creates healthy mobility in the hip joint

Contraindications

Low back pain
Low blood pressure (exit the pose slowly)

Modifications

For tight hamstrings and lower back, perform the pose with knees bent as much as needed
Hands on blocks instead of touching the ground
Advanced variations with the arm positions include: hands interlaced behind the back, hands remain on the hips during the fold, or hands gripping the feet or heels

Chakras

Wide Legged Forward Bend activates the Root Chakra (Muladhara). This deep leg stretch requires active engagement in the feet, and is associated with grounding, rooting down, and connection to the Earth. The Root Chakra, promotes a healthy relationship with money, balance, increased ability to stay calm and collected, and feelings being safe and secure.