Wide-Legged Forward Bend D
Prasārita Pādottānāsana D
Works on Hamstrings · Inner thighs · Calves
How to do it
- Stand with the feet wide apart, parallel, and the hands on the hips.
- Exhale and hinge forward from the hips with a long spine.
- Reach the first two fingers and thumb around each big toe, lengthen the front body, then fold deeper and breathe; release the toes and rise.
To come out, bring the hands to the hips, lengthen the spine and rise slowly.
Common mistakes
- Don’t round the back to reach the toes: bend the knees or use a strap.
- Don’t lock the knees.
- Don’t let the weight roll to the heels.
Benefits
- Stretches the whole back of the legs.
- Calms the nervous system with the head low.
- A gentle way to start working on forward folds.
Make it easier or different
- Easier: rest the hands on blocks or on the shins.
- Tight hamstrings: bend the knees.
- Dizzy: fold halfway only.
Take care: Go easy with low blood pressure, dizziness or a lower-back injury. Fold halfway rather than force the toes.
What next
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