Wide-legged Forward Bend (Prasarita Padottanasana)
Wide-legged forward bend is a standing yoga posture that targets the hamstrings and inner thighs through a wide-stance forward fold. It involves hinging forward between widely spaced legs with the torso hanging toward the floor, promoting deep posterior chain flexibility and shoulder opening.
How to do it
- Stand with your feet wide apart, about 4-5 feet, with toes pointed slightly inward.
- Place your hands on your hips and inhale to lengthen your spine.
- Exhale and hinge forward from the hips, lowering your torso between your legs.
- Place your hands flat on the floor shoulder-width apart and allow the crown of your head to reach toward the mat.
- Hold the stretch for 30-60 seconds, then place your hands on your hips and inhale to rise back up.
Form cues
- Keep your legs wide and active.
- Hinge from your hips, not your waist.
- Keep your spine long as you fold.
- Relax your neck and shoulders.
- Distribute weight evenly across your feet.
Breathing: Inhale to lengthen your spine, and exhale as you fold deeper into the stretch.
Common mistakes
- Rounding the back: This shifts tension away from the hamstrings and can strain the spine.
- Locking the knees: This can cause joint discomfort; keep a micro-bend to protect the ligaments.
- Forcing the head to the floor: This can cause dizziness or strain the neck; move only as far as feels comfortable.
- Tensing the shoulders: This inhibits deep breathing and relaxation; consciously drop them away from your ears.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 30 s
Lose weight
2 sets × 60 seconds, rest 30 s
Build muscle
2 sets × 60 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and reduce your depth.
- If you experience dizziness when folding forward, rise slowly and keep your head above your heart.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my legs be perfectly straight?
No. Keep a soft micro-bend in your knees to protect your joints and focus the stretch on your muscles.
What if I cannot touch the floor?
That is perfectly fine. You can place your hands on yoga blocks, a sturdy chair, or your shins instead.
How often should I do this stretch?
You can safely practice this daily to improve flexibility, especially after a workout or a long day of sitting.