Wide-Legged Standing

Mountain Pose, made wide

Wide-Legged Standing takes the steady attention of Mountain Pose into a broad stance, with the arms reaching out in line with the shoulders. Teachers often call it Five-Pointed Star, for the head, hands and feet. It is simple enough for most beginners, and it is where Triangle, Warrior II and wide-legged folds begin, so the time you spend on your feet here carries into those poses.

How to do Wide-Legged Standing

• Stand facing the long side of your mat with your hands on your hips
• Step the feet about a leg's length apart, with the toes forward or turned slightly in
• Lift the arches and press down through the outer edges of the feet
• Firm the thighs without pushing the knees back
• Reach the arms out at shoulder height with the palms down, wrists roughly above the ankles
• Stay for about 5 breaths, then bring your hands to your hips and step together

How wide should your feet be?

• Arms out, wrists over ankles: a useful starting measure for most people
• Narrower: for a groin, knee or hip that complains, or to feel steadier
• Wider: gives a stronger stretch through the inner thighs, if the arches can still lift
• On a slippery mat: step narrower or use a non-slip surface

Where it leads

• Wide-Legged Forward Fold: hinge forward from the hips from this stance
• Triangle and Extended Side Angle: turn one foot out and reach over the front leg
• Warrior II: turn one foot out and bend that knee over the ankle
• Goddess Pose: turn both feet out and bend both knees

Who should take care

Narrow the stance if your groin, knees or pelvis feel uncomfortable. People with pelvic girdle pain in pregnancy usually do better with a narrower stance, too. If raising your arms bothers your shoulders, keep your hands on your hips. Step your feet together slowly to come out, particularly if you have a balance concern.