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Yoga · Lower Body

Wide-Legged Forward Fold (Prasarita Padottanasana)

Coaching cues

Stand with feet 3 to 4 feet apart; hinge forward from the hips
Hands to the floor or blocks; crown of the head toward the mat
Legs stay straight; weight distributes evenly across both feet
Hold 5 to 10 breaths; walk the hands further out to intensify

▷ Watch proper form

Common faults 2

Rounding from the waist instead of hinging from the hip

Lumbar flexion substitutes for the hip hinge; hamstrings are not fully stretched.

Overactive muscles

HamstringsErector spinae

Corrective work

Foam RollHamstrings↗StretchHamstring stretch with strap↗

Feet are too narrow — not getting the inner thigh stretch

The wide stance is the defining feature; a narrow stance becomes a standard forward fold.

Overactive muscles

Adductor complex

Corrective work

Foam RollAdductors↗StretchButterfly adductor stretch↗

More Yoga movements

Downward-Facing Dog