Prasarita Padottanasana - Wide-Legged Forward Bend

Fiji McAlpine
Instructor Fiji McAlpine
Average: 3.8 (5 votes)
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Enjoy the deep stretch in your hamstrings and groin muscles when you do Prasarita Padottanasana. It's a fantastic way to open up in those areas, since it is relatively passive, relying on the weight of the upper body to initiate and deepen the stretch.

Pose Position: Standing
Body Position: Forward Bends
Body Part: Shoulders, Arms, Legs

Muscle Groups

Upper Body: Pectoralis, Biceps
Lower Body: Groin, Hamstrings


LisaYogini 2 years ago

Great instruction for arms and core body. however i would have liked some detail around the legs, ...Are the knees locked back or slightly bent?...where are you contracting/releasing in the legs? Do you recommend toes / feet parallel or slightly pigeon toed?

David Procyshyn 2 years ago

Hi there. It's optimal if you can have the knees straight, but not hyperextended. You'll find when you do this that you are contracting the thighs to straighten the knees. You can have the toes parallel, but it can also help to slightly pigeon toe them so you make sure that you are protecting the knees.