Prasarita padottanasana

Wide-Legged Forward Bend

step by step

1 Start in Mountain Pose. Upon inhaling, split your legs until they are about the length of one leg apart. The feet should be parallel to each other.
2 Upon exhaling, lean your torso forward starting from the hips and bring either the tip of your fingers or your hands flat on the ground. The back is straight. You can bend your knees if you lack flexibility.
3 Upon inhaling, let your rib cage expand and upon exhaling, try to go a bit lower and bend even further. If it’s possible for you, you can even try to bring the top of your head to the ground. Let the spine stretch out. The neck is relaxed if your head is not touching the ground.


  • Relieves headaches.
  • Strengthens and stretches the insides of the legs, the back and spine.
  • Tones the abdominal muscles.

contraindictions and warnings

  • Avoid in case of lower back problems.

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