Traditional

Wide Legged Forward Fold

Prasarita Padottanasana

Take the feet wide and fold forward between the legs.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Wide Legged Forward Fold: Step the feet wide apart and place the hands on the hips. Hinge forward from the pelvis. Lower the hands to the floor beneath the shoulders or between the feet. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Wide Legged Forward Fold: Bring the hands to the hips. Lift the torso halfway, then rise fully to standing and step the feet in. Pause in a neutral position for a moment before continuing.