Wide legged Forward Bend Prasarita Padottanasana

Wide legged Forward Bend Prasarita Padottanasana

The Wide-Legged Forward Bend, also known as Prasarita Padottanasana in yoga, is a wonderful exercise that provides a deep stretch to the hamstrings, calves, and inner thighs. It involves standing with your legs wide apart and bending forward from the hips, allowing gravity to pull you deeper into the stretch. This exercise is not only great for improving flexibility but also helps to strengthen and lengthen the muscles in your legs and lower back. As you bend forward, you engage the core muscles, which supports a healthy posture and strengthens your abdominal muscles. Additionally, the Wide-Legged Forward Bend is a fantastic way to relieve tension and stress in the upper body. As you hang your head down and relax your neck and shoulders, you can experience a sense of calm and release. This exercise also promotes blood circulation to the brain, which can enhance mental clarity and focus. To maximize the benefits of the Wide-Legged Forward Bend, it's essential to maintain proper form and alignment. Ensure your feet are firmly grounded, with the toes pointing slightly inward. Keep the spine in a neutral position and avoid rounding the back excessively. If you find it challenging to reach the ground, you can use blocks or props to support your hands. Incorporating this exercise into your regular workout routine or as a part of your stretching regimen can contribute to improved flexibility, increased strength, and a sense of overall well-being. Remember to warm up before attempting this exercise and listen to your body's limits to prevent any strain or injury.


  • Stand with your feet wider than hip-width apart, toes pointing forward.
  • Engage your core and hinge forward from your hips, keeping your back straight.
  • Rest your hands on the floor or on blocks in front of you, shoulder-width apart.
  • Keep your legs straight and press your heels into the ground.
  • Relax your head and neck, allowing them to hang naturally.
  • Hold the stretch for 30 seconds to 1 minute, focusing on deep breathing.
  • To release, engage your core and slowly come back up to a standing position.

Tips & Tricks

  • Focus on keeping a straight spine and a strong core throughout the entire pose.
  • Engage your leg muscles to actively press your feet into the ground, creating a stable foundation.
  • Allow your upper body to relax and hang down naturally, keeping your neck relaxed and avoiding any tension in the shoulders.
  • Take deep breaths to help release tension in the body and deepen the stretch.
  • Maintain proper alignment by ensuring your knees and toes are pointing forward.
  • To increase the intensity of the stretch, try interlacing your fingers behind your back and gently lifting your arms towards the sky.
  • Modify the pose by using blocks or books under your hands if you can't comfortably reach the ground.
  • Experiment with different stances by adjusting the width of your feet to find the variation that feels most effective for your body.
  • Avoid locking your knees and instead keep a slight bend to maintain stability and protect the joints.
  • Remember to listen to your body and never force yourself into a position that feels painful or uncomfortable.


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