Wide-Legged Forward Fold
The wide stance makes this fold feel more stable than Uttanasana, and the head moves toward the floor in a gentle half-inversion.
- Level
- Beginner
- Hold
- 5–10 breaths
- Focus
- Hamstring and inner-thigh stretch
- Steps
- 6 cues · ~1 min
- Lift the arches
- Fold from the hips
- Weight slightly forward
Step by step
How to do Wide-Legged Forward Fold
StartStand facing the long side of the mat.
- 1
Step feet wide, 1–1.3 metres apart, toes slightly in.
- 2
Place hands on hips and lengthen the spine.
- 3
Exhale and hinge forward from the hips with a flat back.
- 4
Place hands on the floor or blocks under the shoulders.
- 5
Fold deeper, bending elbows back and letting the head release.
- 6
Press into the outer edges of the feet.
- ↩
Coming out. Bring hands to hips, inhale and rise with a long back; step feet together.
Breath
Exhale to deepen; keep the breath relaxed with the head low.
Focus
Hamstring and inner-thigh stretch
Why practise it
Stretches hamstrings and inner legs and is traditionally considered calming.
Alignment
Cues & common mistakes
Aim for Feet parallel or toes slightly in; hips over heels; spine long.
Teacher’s cues
- “Lift the arches”
- “Fold from the hips”
- “Weight slightly forward”
Watch out for
Stance too wide causing strain, and rounding the back.
Make it yours
Easier, harder, supported
Bend the knees; hands on blocks; head on a block.
- Hands clasped behind the back
- Twist variation
- Block under head or hands
In a sequence
Where it fits in a flow
BeforeWide-Legged Standing
BeforeStanding Forward Fold
This poseWide-Legged Forward Fold
AfterGarland Pose
AfterTriangle Pose
Good to know
Questions
How wide should my feet be?
About a leg's length, or wide enough that your wrists could stack under your ankles with arms out.
Prasarita means spread out; a staple of the Ashtanga standing series.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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