Wide legged forward fold
Wide legged forward fold, Prasarita Padottanasana, is a standing forward bend pose. This pose literally translates to “feet spread intense stretch pose”. It stretches the hamstrings and the back. There are several different arm poses that can accompany this pose various levels of Wide legged forward fold. This pose can feel very soothing after a long set of standing poses or even after walking or cycling. When you do is pose towards the end of the of a sequence of standing poses during your practice, it is good pose to use as a transition pose when going into inversions.
Wide legged forward fold stretches the hips, lower back and spine and when accompanied with the arm poses it stretches shoulders, wrist, forearms and upper back. This pose has the benefits of both the forward fold and the inversions poses. It helps to clear the mind, open the hips, relief mild backaches, stress, anxiety and mild depression to name a few.
To successfully do this pose, begin in mountain pose. Bring your hands to your hips and spread your legs far apart. Slightly turn your toes in and your heels outward (to have a pigeon toe stance), making sure to align your heels. Inhale to lengthen you torso, then exhale folding forward at the hips. Make sure to keep your torso long, drop the crown of your head to the floor and your gaze to the back of the room. Bring your hands to rest on the floor between your legs, keep your elbows bent and pointing behind you. You can do various other poses with your arms to engage the stretch. Hold the pose for one minute. To release, bring your hands to your hips, press firmly through your feet and inhale to lift your torso.