YogaFold
YOGAFOLD · POSE GUIDE
Wide-Legged Forward Bend
Prasarita Padottanasana
Stand with feet wide and hinge at the hips to fold between your legs. Support your hands on the floor and lower your head while distributing weight across both soles.
prasarita (spread) + pada (foot) + uttana (intense stretch) → Wide-Legged Forward Bend.
Movement guidance
Preparation
Stand with your feet wide and parallel.
Entry and alignment
Fold from your hips and place your hands on the floor or blocks. Lengthen your torso before lowering your head within a comfortable range.
Hold and breathe
Keep supporting your weight through your hands and feet rather than your head. Keep breathing comfortably without holding your breath.
Exit and next movement
Press into your hands to lift halfway, then place them on your hips. Rise with support from both feet and bring your feet together.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Prasarita Padottanasana B · Hands on hips
Fold between wide legs with both hands on the hips, unlike hands-down variation A. Hinge at the hips without locking the knees.
Prasarita Padottanasana C · Hands clasped behind
Clasp the hands behind the back in a wide-legged fold. Move the arms only within available shoulder range, without aiming for the floor.
Prasarita Padottanasana D · Big-toe hold
Hold both big toes with the index and middle fingers in a wide-legged fold without pulling forcefully.
Easier variations and preparation
Use high blocks and fold only halfway.
Difficulty refers to the photographed form. Individual experience may differ.
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Uttanasana (Standing Forward Bend)
Ardha Uttanasana (Half Standing Forward Bend)