StandingBeginner

Wide Stance Forward Bend II

Prasarita Padottanasana II

Wide-Legged Forward Bend II (Prasarita Padottanasana II) adds a gentle inversion to the wide stance fold, inviting the crown toward the earth while legs remain active.

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How to Perform

1
From a wide parallel stance, hinge forward with long spine and place palms on the floor between the feet.
2
Inhale to lengthen and create a concave back while keeping legs straight.
3
Exhale to bend elbows, lowering the crown of the head toward or onto the floor between the hands without dumping weight into the neck.
4
Engage inner thighs and press into the outer edges of the feet as the hips stack over ankles.
5
After 3–5 breaths, press into hands, lengthen the spine forward, and rise back up on an inhale.

Benefits

Stretches hamstrings, inner thighs, and spine more deeply than variation I.
Provides an accessible inversion that increases circulation to the brain.
Builds leg strength and prepares the body for headstand practices.

Alignment Cues

Feet remain parallel; knees point straight ahead.
Hips stack above ankles; thighs stay active.
Back stays long; fold from hip creases rather than rounding.
Head rests lightly or hovers—no collapsing into the neck.

Common Mistakes

• Knees locked backward
• Weight too far forward
• Forcing head to floor
• Rounding spine

Contraindications

• Glaucoma or uncontrolled high blood pressure
• Neck compression or cervical injury
• Hamstring tear or groin strain

Recommended Props

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