Wide-Legged Forward Fold

Find the right width

A wider stance is not automatically deeper. If the feet are so far apart that they slide or the inner knees strain, the legs stop supporting you. A good starting point is about a leg’s length apart, with the outer edges of the feet parallel. Bend the knees as much as needed so that you fold from the hips rather than rounding the back.

How to do Wide-Legged Forward Fold

• Stand facing the long side of the mat with the feet wide and parallel, or the toes turned in slightly
• Place the hands on the hips and lengthen the spine as you breathe in
• Breathing out, fold forward from the hips with a long back
• Bring the hands to the floor or blocks under the shoulders
• Bend the elbows back and let the crown of the head move towards the floor, without resting weight on it
• Hold for 5 to 10 breaths; to come up, bring the hands to the hips, bend the knees slightly and rise slowly with a long spine

Hand variations

• A: hands on the floor between the feet
• B: hands stay on the hips
• C: fingers interlaced behind the back, arms reaching over the head
• D: first two fingers hooked around the big toes

Making it work for you

Rest the hands or head on a block if the floor is far away. Bend the knees with tight hamstrings or a sensitive lower back. Come up slowly, especially if you feel light-headed when standing. Avoid long head-down holds with glaucoma or uncontrolled high blood pressure; keep the back flat and the head above the heart instead.