Pose sheet

Wide-Legged Standing Forward Bend A

Prasārita Pādottānāsana Aप्रसारित पादोत्तानासन A

Standing with legs wide apart, fold your torso down with both palms grounded.

Open this pose in the 3D body

Steps

Support

Both feet and palms; weight mainly on your legs.

Enter

From Mountain Pose, step your feet wide apart, keeping them parallel.
Place hands on hips; inhale and lengthen your torso.
Exhale and fold from your hips.
Place palms shoulder-width apart on the floor between your feet.
Bend your elbows backward and lower the crown of your head.

Hold

Press heels and toe bases down; maintain your arches.
Keep your thighs active and your knees from hyperextending.
Lengthen your torso and place your wrists under your elbows.
Keep your neck long; avoid shifting weight onto your head.

Exit

Inhale, straighten your arms, and lengthen your torso forward.
Place hands on hips; inhale and slowly stand upright.
Bring your feet together and return to Mountain Pose.

Breathing: Breathe continuously; inhale to lengthen, exhale to fold.
Gaze: Backward between your legs.
Duration: 5–10 breaths.

Adapt

Adaptations

BlocksPlace your palms on blocks under your shoulders.
Bent kneesSlightly bend your knees and maintain your torso's length.
Half foldStop lowering with your torso horizontal and your hands supported.
Strap in CHold a strap behind your body, keeping your hands apart.

Variations

B variation: keep your hands on your hips; maintain the fold.
C variation: interlace your fingers behind you; lift your straight arms.
D variation: hold both big toes; bend your elbows.

Signals of effort

Head below your heart in the full fold.
Some weight on your wrists in A.
B and C: no hand support.
C: extension of both shoulders.