Wide-legged fold C (hold)

Prasarita Padottanasana C

Yogaintermediatetimedno equipment

Very wide straight-legged fold with the fingers interlaced behind the back; as the torso folds down between the legs, the straight arms swing up and over the head toward the floor in front.

How to do it

1. Wide stance (about 1.2 m), feet parallel, legs straight.
2. Inhale: interlace the fingers behind the lower back, straighten the arms and open the chest.
3. Exhale: fold forward from the hips, keeping the arms straight; let the clasped hands lift away from the back and travel overhead toward the floor.
4. Final: crown of the head toward the floor between the feet, arms straight and reaching beyond the head toward the floor in front.
5. Gaze to the nose; inhale up with the hands still clasped.

Muscles worked

Supporting: hamstrings, adductors, chest