Twisted Wide-Legged Forward Bend

Parivṛtta Prasārita Pādottānāsana

Read what the gnome says

Twisted Wide-Legged Forward Bend! Stand with the legs wide, fold forward, then place one hand down and twist the other arm to the ceiling. Keep the legs strong and the spine long. Bend the knees if the hamstrings complain. Breathe, then switch. Spiral gnome.

Works on Obliques · Hamstrings · Adductors

How to do it

1. Step the feet wide and fold forward, hands on the floor under the shoulders.
2. Walk one hand toward the opposite foot and twist the chest open, lifting the other arm.
3. Hold with long legs and a long spine; switch sides.

Common mistakes

• Don’t lock the knees.
• Don’t force the twist from the neck.
• Don’t round the back.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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