Pose sheet

Wide-Legged Forward Bend II

Prasārita Pādottānāsana Bप्रसारित पादोत्तानासन

With legs wide and hands on your hips, fold your torso forward.

Open this pose in the 3D body

Steps

Support

Both soles and heels; hands on your hips, head suspended.

Enter

From Mountain, step your feet wide apart and keep them parallel.
Place your hands on your hips; point your elbows back.
Inhale, lengthen your spine, and lift your chest.
Exhale and fold from your hips, keeping your torso long.
Let your head lower without seeking support from the floor.

Hold

Press your heels and toe mounds down; lift your arches.
Engage your thighs; straighten your knees without pushing them backward.
Keep your hands on your hips and your chest broad.
Relax your neck without lifting your chin.

Exit

Inhale and rise with your hands on your hips.
Bring your feet together and return to Mountain.

Breathing: Exhale to fold and inhale to rise.
Duration: 5 breaths.

Adapt

Adaptations

Less depthKeep hands on your hips and lower to halfway.
Bent kneesBend them slightly to keep your torso long.
Blocks, switching to form ASupport your hands on blocks positioned beneath your shoulders.
ChairRest hands or forearms on the seat; keep your torso long.

Variations

Full form: crown supported; weight remains in your legs.
Palms joined behind your back.
A, palms supported; C, clasped behind; D, hold big toes.

Signals of effort

Head below your heart.
Deep hip flexion with straight legs.
No hand support during the hold.