Wide-legged fold D (hold)

Prasarita Padottanasana D

Yogaintermediatetimedno equipment

Very wide straight-legged fold in which the index and middle fingers hook the big toes; the elbows bend out to the sides and pull the torso down between the legs until the crown points to the floor.

How to do it

1. Wide stance (about 1.2 m), feet parallel, legs straight.
2. Fold and hook each big toe with the index and middle fingers (thumb over).
3. Inhale: straighten the arms and lift the chest, flat back, gaze forward.
4. Exhale: bend the elbows out to the sides and draw the torso down until the crown of the head is between the feet, toward/on the floor.
5. Gaze to the nose; hold, then inhale to half lift.

Muscles worked

Supporting: hamstrings, adductors