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Wide-Legged Forward Bend I

Prasarita Padottanasana I

Wide-Legged Forward Bend I (Prasarita Padottanasana I) creates a grounded inversion, folding the torso between strong legs to refresh the spine and mind.

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How to Perform

  1. 1

    From a wide stance, turn toes slightly in and place hands on hips while lifting kneecaps.

  2. 2

    Inhale to lengthen the spine; exhale to hinge forward from the hips, keeping legs straight and weight in the balls and heels evenly.

  3. 3

    Place palms shoulder-width on the floor beneath shoulders, fingers pointing forward.

  4. 4

    Draw crown of head toward the floor as sitting bones lift, engaging quadriceps to protect knees.

  5. 5

    Hold for 3–5 breaths, then walk hands back to hips and rise on an inhale with a long spine.

Benefits

  • Deeply stretches hamstrings, adductors, and calves while strengthening legs.
  • Lengthens the spine and relieves compression in the back.
  • Calms the nervous system by reversing blood flow toward the head.

Alignment Cues

  • Feet parallel or toes slightly in to protect knees.
  • Hips stack over ankles; tail reaches straight up.
  • Spine stays long; avoid rounding by lifting shoulders away from ears.
  • Head releases only after spine lengthens.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Glaucoma or uncontrolled high blood pressure
  • • Hamstring tear or groin injury
  • • Vertigo—exit slowly

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