WIDE-LEGGED FORWARD FOLD – Prasarita Padottanasana

“Prasarita Padottanasana, the wide legged forward fold ~ it’s a simple forward fold that when working with the breath is just bliss! Through each exhale just let your body give in, relax and enjoy!”


Benefits of the pose:

  • A calmed mind.
  • Relief from stress, anxiety, and mild depression.
  • Relief from mild backaches.
  • Opened hips.
  • Relief from neck and shoulder tension.
  • Toned abdominal organs.
  • Improved digestion.



Accessing the posture:

Take a nice wide step on your mat, pointing your toes forward. The wider the better, but make sure its comfortable for you.

Exhale as you fold over the legs, fill the movement with your breath and really feel through each vertebrae of the spine as you lower. Either let your arms hang or hold on to the elbows.

Take a bend in the knees, even if you don’t think you need it. This allows the lower spine to release and just ease into the fold. With each inhale, make a little more space in the spine and with each exhale, just allow the body to release further as you deepen.

Enjoy it here for a few breaths and when you feel ready…

Plant the palms on the floor, keeping the hips in line with the ankles. Almost as if the heels and hips are against a wall, even use a wall if you think it will help.


Keeping the hips where they are, walk the palms forward as you fold down further.

Relax, breathe and enjoy!

When you want to come out, gently walk the palms back in and then gently raise to standing. Wiggle or step the feet in and there you go!

This is my favourite pose by far. It’s fairly simple but works wonders for the body, it stretches into so many areas while allowing you to release, energise and relax.

Use your breath to guide you, each inhale as you lengthen from the hips up the spine creating space and each exhale allowing you to deepen. Combining the breath with each movement really allows you to deepen your practice and explore further. Just give it a go and see what happens!



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