Wide Leg Forward Fold Pose (Prasarita Padottanasana)

EFFECT: Stretches inner thighs and hamstrings, calming.

PROPS: One or two blocks.

GAZE: Center of your mat or tip of your nose

PRECEDING POSES: Standing Forward Fold

COUNTERPOSES: Mountain pose, Camel, Bridge

PRECAUTIONS: If you have back issues, when coming out of the pose, bend your knees to rise back up.


1. Stand wide on your mat, feet parallel to the sides of the mat.

2. Take your hands to your hips, inhale, and lengthen your spine; as you exhale, fold forward and bring your hands to the ground or blocks.

3. Relax your neck as you draw your inner thighs toward each other and shift your weight to the middle of your feet

TIP: For an added shoulder stretch, you can interlace your fingers behind your back and fold forward from there.

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