Wide-Legged Forward Bend

Learn how to stretch into Prasarita Padottanasana to increase flexibility

Yoga Prasarita Padottanasana to Kurmasana

Wide-Legged Standing Forward Bend is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available, making this a suitable pose for yoga students of all levels!

This pose is also sometimes called "Straddle Fold," "Standing Straddle," and "Wide-Legged Forward Bend," among other variations. However, its Sanskrit name — "Prasarita Padottanasana" (prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh) — comes from five words:

• "Prasarita" — meaning "spread" or "expanded"

• "Pada" — meaning "foot" or "leg"

• "Ut" — meaning "intense"

• "Tan" — meaning "to stretch"

• "Asana" — meaning "pose"

Prasarita Padottanasana stretches and strengthens the hamstrings, calves, hips, low back, and spine. The various arm positions stretch your shoulders, wrists, forearms, and upper back. This pose has all of the benefits of both forward folds and inversions, including:

• 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

This pose also quiets and soothes the nervous system. Additionally, it helps prepare the body and mind for deeper yoga poses and introspection.

Don’t try this without practice, guidance, and support!