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Yoga Poses Guide
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Wide Legged Forward BendSave PDF

Prasarita Padottanasana

pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah
Wide Legged Forward Bend
Strengthens legs and spine, stretches groin
Improves digestion
Calms the mind

How to perform Wide Legged Forward Bend

  1. Stand with your feet together. Step your feet 3 to 5 feet apart. Bring feet parallel.
  2. Place your hands on your hips. Lengthen your spine with an inhale.
  3. Bend forward with an exhale, keeping your spine long. Bring your fingertips or palms to the floor and walk them back until they’re in line with your feet.
  4. Relax your neck and draw your shoulders away from your ears.
  5. Hold the pose and take slow, deep breaths.
  6. Bring your hands to your hips and engage your back muscles. Inhale and slowly rise with a flat back. Exhale and step your feet together.
Alignment cues
  • Engage your legs muscles
  • Press into outer edges of your feet
  • Draw shoulder blades toward tailbone
  • Point elbows straight back
Modification: Bend knees slightly.
Avoid this pose if you have low back problems.
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More yoga poses to discover

Wide Legged Forward Bend (Prasarita Padottanasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets hamstrings, lower back and spine, and also involves calves, glutes & hip flexors, middle back / lats and upper back & lower traps muscles. Wide legged forward bend improves digestion; strengthens legs and spine, stretches groin and also calms the mind. 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
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 Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
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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