Wide-Legged Forward Bend - Prasarita Padottanasana D

 

Wide-legged forward bend, or prasarita padottanasana, is a standing posture that stretches the back and legs. From a wide stance, the yogi folds forward and clasps the ankles, allowing the head to hang heavy.

Instructions for variation D

• Stand with your feet wide.
• Exhale and fold forward. Keep your back straight as much as possible. 
• Clasp your big toes with your fingers.
• Use your core muscles and fingers to pull yourself deeper into the pose.
• Breathe while holding the pose.

Cautions

• Avoid this pose if you have a hip or back injury.

Benefits of Wide-Legged Forward Bend

• Stretches the spine
• Improves hamstring flexibility
• Stimulates digestion
• Brings fresh blood to the brain
• Relaxes the mind