Wide-Legged Forward FoldPrasarita Padottanasana

Prasarita Padottanasana (Wide-Legged Forward Fold) is a standing forward bend where the feet step wide and the torso folds from the hip joints with a long spine. It works to stretch the hamstrings, calves and hips, strengthen the feet and legs, and bring a calming, head-below-heart quality to the practice. Bending the knees keeps the lower back long. Taught with safe-range cues, women-first, in Kolathur.

1. 1

   Set a wide stance

   From Mountain Pose, face the long edge of the mat and step the feet about three to four feet apart, outer edges parallel, hands on the hips.

   • Hold
2. 2

   Lift and lengthen

   Press into all four corners of the feet, firm the leg muscles, and lift tall through the whole spine to create length before you fold.

   ↑ Inhale
3. 3

   Fold from the hips

   Hinge forward from the hip joints with a long back, bringing the hands to the floor or blocks under the shoulders, fingertips in line with the toes. Bend the knees if the back rounds.

   ↓ Exhale
4. 4

   Soften and rise

   Let the crown release toward the floor and the neck relax for a few breaths. Then ground the feet, lengthen the spine forward, and slowly rise to standing.

   ↑ Inhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Stretches the hamstrings, calves and inner thighs
• ✓Strengthens the feet, ankles and legs as you ground down
• ✓Lengthens the spine and builds awareness of protecting the lower back
• ✓Calms and quietens the mind as the head releases below the heart
• ✓Counteracts prolonged sitting and may ease tension-headache feelings

• Fold from the hip joints with a long spine, not by rounding the lower back
• Come up slowly, especially with low blood pressure or a tendency to dizziness
• Bend the knees and ease off with hamstring, low-back or balance concerns

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.