Wide-legged fold B (hold)
Prasarita Padottanasana B
Yogaeasytimedno equipment
Very wide straight-legged stance (feet about 1.2 m apart, parallel) with the hands kept on the hips; the torso folds forward and down between the legs until the crown of the head points to (or touches) the floor between the feet.
How to do it
- Step the feet about 4 feet (1.2 m) apart, outer edges parallel; legs straight, feet flat.
- Inhale: spread the arms out to the sides, then place the hands on the hips; lift the chest.
- Exhale: fold forward from the hips with the hands staying on the hips and elbows pointing back/up.
- Continue folding until the torso hangs vertically between the legs and the crown of the head comes toward the floor in line with the feet; shift weight slightly forward so the hips stay over the heels.
- Gaze to the nose; hold, then inhale back up with a flat back.
Muscles worked
lombari, polpacci, femorali, adduttori