Intense Leg Stretch Pose (Standing Wide-Legged Forward Fold Pose)

Prasarita Padottanasana is a standing forward-bend posture done with the feet apart. Of the many benefits that come with the practice of Prasarita Padottanasana, one main advantage is the strengthening of the leg muscles. This happens because in Prasarita Padottanasana the feet are extended and spread wide apart thus creating an intense stretch for the leg muscles. Prasarita Padottanasana helps boost energy in the body and hence can be included in flow yoga sequences.
Step-by-Step Instructions
Pose Detail
- Difficulty: Beginners
- Joint Mobility Direction: Longitudinal Stretch
- Poses According To Their Functions: Physical Training
- Poses for Your Legs Flexibility: Poses for Your Ankles Flexibility, Poses for Your Hips Flexibility, Poses for Your Knees Flexibility
- Poses for Your Spine Flexibility: Poses for Your Chest Flexibility, Poses for Your Lower Back Flexibility, Poses for Your Neck Flexibility
- Poses By Benefit: Yoga Poses for Back Pain, Yoga Poses for Calmness, Yoga Poses for Energy
Benefits and Contraindications
Strengthens and stretches the inner and back legs and the spine
Tones the abdominal organs
Calms the brain
Relieves mild backache
Lower-back problems: Avoid the full forward bend
Blood pressure or a Migraine
Imbalance or Instability
Arthritis or Fibromyalgia
Photo poses in different angles

Tips
It is important to keep your back elongated and the front of your body open. If you feel at any point that you start to round your back as you are lowering further down, come back a little. Integrity and respect for your body’s boundaries are more important than how far you come into the pose.
If your hamstrings are tight, bend your knees enough to feel that you are able to maintain a straight back more easily and use blocks under your hands.
To get the feeling of placing the crown of your head on the “floor”, place a block (or two) underneath your head.
- Intense Leg Stretch Pose Variation
- Wide Legged Forward Bend Pose On Tiptoes
- Seated Wide Legged Forward Bend Pose Hands Chair
- Wide Legged Forward Bend Pose Head On Block
- Pendulum Pose
- Five Pointed Star Pose Arms Up
- Intense Leg Stretch Pose D
- Five Pointed Star Pose
- House Pose
- Intense Leg Stretch Pose B
- Intense Leg Stretch Pose Variation Hands To Ankles Head Chair
- Triangle Pose
- Goddess Pose
- Warrior Pose II
- Intense Leg Stretch Pose C
- Revolved Wide Legged Forward Fold Bend Pose
- Intense Leg Stretch Pose B