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Yoga Poses Guide
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Wide Legged Forward Bend D

Prasarita Padottanasana D

pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah D
Wide Legged Forward Bend D
Strengthens legs, spine and shoulders
Improves digestion
Energizes mind, relieves fatigue

How to perform wide legged forward bend d

  1. Stand with your feet 3 to 5 feet apart and parallel.
  2. Place your hands on your hips. Lengthen your spine with an inhale.
  3. Bend forward with an exhale, keeping your spine long.
  4. Release your hands from your hips. Hook your big toes with your thumbs and first two fingers. Fold deeper with an exhale, widening your elbows. Bring the top of your head to the floor.
  5. Hold the pose and take slow, deep breaths.
  6. Inhale and lift halfway. Bring your hands to your hips with an exhale, then inhale and rise rise with a flat back. Step your feet together with an exhale and release your hands.
Alignment cues
  • Engage arms and shoulders
  • Engage lower belly
  • Relax neck
  • Lower top of head to floor
  • Elbows aligned over wrists
Modification: Fold forward only part way.
Avoid this pose if you have high blood pressure or low back issues.
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More yoga poses to discover

Wide legged forward bend d (Prasarita Padottanasana D in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and hip openers and inversions and standing categories. This asana targets hamstrings and lower back and shoulders and spine and also involves calves and glutes & hip flexors and middle back / lats and upper back & lower traps muscles. Wide legged forward bend d stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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