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Wide-Legged Forward Fold

Category: Forward Fold Level: Beginner Sanskrit: Prasarita Padottanasana

Step-by-Step Guide

1
Stand with feet wide apart (3–4 feet)
2
Place hands on hips, inhale and lift chest
3
Exhale and hinge forward, placing hands on floor
4
Walk hands back toward feet
5
Crown of head reaches toward floor
6
Keep legs active and strong
7
Hold 30 seconds to 1 minute

Benefits

Stretches inner legs, groins and spine. Calms the brain. Relieves mild backache.

Pro Tips

If hands don't reach the floor use blocks. Keep feet parallel or toes slightly in.

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FAQ

Q: What is the difference between Uttanasana and Prasarita Padottanasana?

Uttanasana is a narrow-legged fold that focuses more on hamstrings. Prasarita Padottanasana uses a wide stance to target the inner groins and adductors.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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🧘 Related Poses

Butterfly Fold Cow Face Forward Fold Forward Fold