We absolutely love a good twist, and Revolved Wide-Legged Standing Forward Bend is one of those poses that just feels like a big, delicious “ahhh” for the entire body. It’s a beautiful combination of a grounding wide-legged fold and an energising heart-opening twist.
Whether you’ve been sitting at a desk all day or you’ve been on your feet, this pose helps to create space in the hamstrings and hips while giving your spine a lovely, gentle wring-out. It’s all about finding that balance between effort and ease, meeting your body exactly where it’s at today.
In this guide, we’ll walk through how to feel into this pose safely, with plenty of options to use props so you can make the practice work for you.
How To Do Parivrtta Prasarita Padottanasana (Revolved Wide-Legged Standing Forward Bend)
Find your wide stance
Start by standing tall on your mat. Step your feet wide apart, about 3 to 4 feet, keeping them parallel. Feel your feet grounding down into the earth, lengthening your spine up towards the sky.
Fold with a long spine
Place your hands on your hips, take a big inhale to grow tall, and as you exhale, slowly hinge from your hips to fold forward. Keep a little softness in your knees if that feels better for your hamstrings. Bring your torso parallel to the floor or let it hang heavy.
Reach and twist upward
Place your left hand on the mat directly under your face. If the floor feels a long way away, this is the perfect time to grab a block or a thick book to bring the ground up to you! Reach your right arm up towards the sky, opening your chest to the right.
Deepen the feel into the twist
If you’d like to feel a little deeper into the twist, you can bring your left hand across to hold your right ankle or calf. Keep your breath steady and smooth as you look up towards your top hand, or keep your gaze down if that’s kinder for your neck.
Breathe and hold gently
Stay here for 5-10 deep breaths. If you’re practising this as a Yin Yoga inspired shape, you might choose to stay for a minute or two, using plenty of props to support your weight. When you’re ready, slowly release and repeat on the other side.
The Benefits of Parivrtta Prasarita Padottanasana (and Yoga in General)
Physically, this pose is a real treat for the hamstrings, hips, and inner thighs. As we fold and twist, we’re encouraging a deeper range of motion and helping to release any tightness held in the lower body. The twisting action also provides a gentle massage for your abdominal organs, which is amazing for supporting healthy digestion and helping everything move along smoothly.
Beyond the physical stretch, this pose is a wonderful way to wring out the day’s stress. By combining a forward fold (which naturally draws our focus inward) with a heart-opening twist, we’re able to calm the nervous system while still feeling energised. It’s a beautiful practice for building mental focus and finding a sense of presence on your mat.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating space in both the body and the mind, allowing us to move through life with a little more ease and a lot more joy.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Ardha Uttanasana Pose | Halfway Lift Pose
- How to Do Supta Upavistha Konasana Pose | Reclining Straddle Pose
- How to Do Tadasana Pose | Mountain Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
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Always merrymaking,
Emma + Carla