How to Do Prasarita Padottanasana Pose | Wide Legged Standing Forward Bend

We absolutely love a pose that lets us see the world from a slightly different perspective! Prasarita Padottanasana, or Wide-Legged Standing Forward Bend, is one of those “all-rounder” poses that feels like a big, warm hug for your hamstrings, hips, and spine. It’s a wonderful way to find a sense of groundedness while letting the upper body completely soften.

Whether you’re looking to build a little more strength in your legs or you simply need a moment to quiet the mind, this fold has your back. It’s a gentle inversion that helps to calm the nervous system and release tension you might be carrying in your neck and shoulders.

In this guide, we’ll walk you through how to feel into this pose in a way that honours your body’s unique range of motion.

How To Do Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Find your wide stance
Step onto your mat with your feet wide apart, about three to four feet. Make sure your feet are parallel to each other, and feel the four corners of your feet grounding down into the earth.

Hinge from the hips
Bring your hands to your hips and take a big, nourishing inhale to grow tall through the crown of your head. As you exhale, slowly hinge from your hips, keeping your spine long and your heart open as you fold forward.

Reach for the earth
Lower your hands to the floor or onto a couple of blocks if the ground feels a little far away today—props are our best friends! Keep your weight slightly forward in the balls of your feet so your hips stay aligned over your ankles.

Soften and let go
Let your head and neck go completely heavy, allowing the crown of your head to reach toward the mat. If you’re practising this as a Yin Yoga shape, you might stay here for 3-5 minutes, perhaps resting your head on a bolster for extra support.

Rise up with care
To come out, bring your hands back to your hips and engage your belly. With a flat back and a big inhale, slowly rise all the way up to standing, then step your feet back together and take a moment to notice how you feel.

The Benefits of Prasarita Padottanasana (and Yoga in General)

Physically, this pose is a total treat for the lower body. It creates a deep, delicious stretch through your hamstrings and calves while gently opening up the hips. Because your head is below your heart, it also encourages fresh blood flow to the brain and helps to release any lingering tension in the neck and shoulders—perfect if you’ve been sitting at a desk all day.

Beyond the physical, Wide-Legged Forward Bend is incredibly soothing for the nervous system. The act of folding inward naturally draws your attention away from the outside world and back to your breath, helping to quiet a busy mind and ease feelings of stress. If you’re feeling a bit frazzled, a few minutes here can feel like a complete reset for your energy.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a little pocket of peace in your day and learning to listen to what your body needs in this exact moment.

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 Parivrtta Prasarita Padottanasana Pose | Revolved Wide Legged Standing Forward Bend
• 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.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla