Wide Legged Forward Bend D  -Prasarita Padottanasana D

Step by Step

  • From Tadasana, step the feet wide apart, about your legs’ length. Your feet should be as close to parallel as feels comfortable to you. Lift your inner arches by drawing the inner ankles up. Firm the outer edges of your feet and big toes into the floor. Engage your thighs by drawing them up.
  • Place your hands on your hips.
  • Inhale lengthen the front of the body, exhale fold forward from the hips, keeping the back straight and the chest open, and keeping the hips over the heels. Go halfway down with a straight back and place your hands underneath your shoulders onto the floor, keeping your arms straight. Maintain the length along the front of the body, neck long and gaze in front of you without compressing the back of the neck. Take a few breaths here.
  • If you feel you can still go further with a straight back, on the next exhale, fold deeper from the hips, taking your big toes between your index, middle fingers and thumb, keeping elbows out to the sides, in line with the wrists.
  • In the full forward bend you release the head down, and with a long neck, you can place the crown of the head on the floor.
  • Stay in this pose anywhere between 5 and 10 breaths.
  • Try to keep the back straight, concaved a little perhaps, and the front of the body long and open. If you start to round the back to go further down, go back a little to the point where you can do this with a straight back. Integrity and respect for your body’s boundaries are more important than how far you come into the pose. Be careful not to overstretch your hamstrings.
  • To come out of this pose, inhale and walk your hands forward to position them under the shoulders again with straight arms and back.
  • Exhale placing the hands on your hips and inhale to come back up as you press firmly into your feet. Return to Tadasana / Mountain Pose.


  • Stretches the back and inside of the legs
  • Opens the hips
  • Stretches the spine
  • Grounds you and calms the mind
  • Can relieve mild backache