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
- Family
- Forward fold
- Hold
- 5–10 breaths
- Works
- Hamstrings, inner thighs, back
- Lift the arches
- Fold from the hips
- Weight slightly forward
Step by step
How to do Wide-Legged Forward Fold
Begin Stand facing the long side of the mat.
- 01
Step feet wide, 1–1.3 metres apart, toes slightly in.
- 02
Place hands on hips and lengthen the spine.
- 03
Exhale and hinge forward from the hips with a flat back.
- 04
Place hands on the floor or blocks under the shoulders.
- 05
Fold deeper, bending elbows back and letting the head release.
- 06
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
Feet parallel or toes slightly in; hips over heels; spine long.
Teacher’s cues
- “Lift the arches”
- “Fold from the hips”
- “Weight slightly forward”
Common mistakes
Stance too wide causing strain, and rounding the back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend the knees; hands on blocks; head on a block.
Variations
- Hands clasped behind the back
- Twist variation
Props
- Block under head or hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Rise slowly. Avoid deep head-down holding with glaucoma or uncontrolled blood pressure.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Prasarita means spread out; a staple of the Ashtanga standing series.
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.
