Wide-legged forward fold (hold)

Prasarita Padottanasana

Yogaeasytimedno equipment

In a wide straddle with feet parallel about 1.2 m apart and legs straight, the torso hinges forward from the hips and folds down between the legs, hands flat on the floor in line with the feet and the crown of the head moving toward the floor between them.

How to do it

1. Stand facing the long side of the mat with the feet about 1-1.3 m apart, outer edges parallel (toes may turn slightly in), legs straight.
2. Hands on the hips; inhale lengthen the spine, exhale hinge forward from the hips with a flat back to horizontal.
3. Place the hands flat on the floor under the shoulders, then walk them back between the feet, in line with the feet, shoulder-width, fingers forward.
4. Bend the elbows straight back and fold deeper, lowering the crown of the head toward the floor between the hands.
5. Keep the hips over the feet (weight slightly forward), legs straight, feet flat.

Muscles worked

Supporting: hamstrings, adductors