Wide legged Forward Bend Prasarita Padottanasana Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Adductors, Calves, Lower back
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Prasarita Padottanasana
How to: Wide legged Forward Bend Prasarita Padottanasana
- Stand with your feet wide apart, about 4-5 feet distance.
- Turn your toes slightly inward, keeping your legs straight.
- Inhale and lengthen your spine, and as you exhale, bend forward, leading with your chest.
- Place your hands on the floor, a block, or hold onto your ankles if possible.
- Relax your head and neck, holding the position for several breaths.
Common Mistakes
- Rounding the back while bending forward.
- Not engaging the core.
- Forcing the stretch too much without proper warm-up.
Modifications
- Bend your knees to relieve pressure on the hamstrings.
- Use blocks under your hands for additional support.
Tips
- Keep your back flat as you bend forward.
- Ensure your feet are firmly pressed into the ground.
- Breathe deeply and relax into the stretch.
Wide legged Forward Bend Prasarita Padottanasana Alternatives
Tags
flexibility
yoga
hamstrings
lower back
adductors
stretching