Wide-Legged Forward Fold
Prasarita PadottanasanaA wide-stance fold that lengthens hamstrings and adductors while the head sits below the heart. Commonly used as a cooling pose and a headstand preparation.
- 01Step the feet wide, outer edges parallel, toes pointing straight ahead.
- 02Place the hands on the hips, lift the chest and hinge forward from the hip creases.
- 03Bring the hands to the floor or a block under the shoulders, fingertips in line with the toes.
- 04Walk the hands back between the feet and let the crown of the head release toward the floor.
- 05Hold five to eight breaths, then hinge up with a long spine and hands on the hips.
- 01Hinge from the hips, not the waist.
- 02Press the outer edges of the feet down and lift the inner arches.
- 03Bend the knees a little if the lower back rounds hard.
- 01Turning the toes out, which rotates the femurs and takes the stretch out of the hamstrings.
- 02Rounding from the lumbar spine instead of hinging, which loads discs rather than lengthening the legs.
- 03Standing so wide the legs cannot stay engaged, leaving the groin hanging in end range.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.