Wide-Legged Forward Bend C
Prasārita Pādottānāsana C
Works on Hamstrings · Inner thighs · Shoulders
How to do it
- Stand with the feet wide apart, toes slightly turned in, and clasp the hands behind the back.
- Inhale and lift the chest; keep the legs strong.
- Exhale, hinge forward from the hips and let the clasped arms fall overhead toward the floor; breathe, then rise with a long spine.
To come out, bend the knees slightly, lift the arms and chest together and step the feet in.
Common mistakes
- Don’t round the back: fold from the hips.
- Don’t lock the knees: keep a soft micro-bend.
- Don’t force the arms: bend the elbows if the shoulders are tight.
Benefits
- Opens the chest and shoulders while stretching the legs.
- Lets blood flow toward the head: calming and refreshing.
- Teaches a clean hip hinge.
Make it easier or different
- Easier: hold a strap between the hands, or rest the hands on the hips.
- Tight hamstrings: bend the knees a little.
- Dizzy: fold halfway only, or rest the head on a block.
Take care: Skip or fold only halfway with low blood pressure, dizziness, glaucoma or a recent shoulder injury.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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