Hands on the hipsLegs strongFeet wideHead heavyWide-Legged Forward Bend B
Prasārita Pādottānāsana B
Read what the gnome says
Wide-Legged Forward Bend B! Stand wide, hands on the hips, and hinge forward with a long spine. Fold deep, crown toward the floor, hands on the hips. Legs strong, weight over the arches. Breathe, then lift slowly. Folding gnome.
Works on Hamstrings · Inner thighs · Spinal extensors
How to do it
- Step the feet wide, toes slightly in, and place the hands on the hips.
- Hinge forward from the hips, keeping the spine long.
- Fold deeper, let the head hang heavy, hands staying on the hips, and breathe; to rise, lengthen the spine first.
Common mistakes
- Don’t lock the knees.
- Don’t round the back.
- Don’t let the weight roll onto the toes.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Chair-Seated Forward FoldBeginner
Half Forward Fold at the WallBeginner
Half Forward Fold with BlocksBeginner
Halfway LiftBeginner
Hands Under Feet PoseBeginner
Head-to-Knee PoseBeginner
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