Practice

Yoga Library
Surya Namaskar
Chandra Namaskar
Student's Corner
Professionals

Manomithra

About
Safety
Contact
Credits
Sign in

Safety

These practices support relaxation, mobility and general wellbeing. They are not a replacement for medical treatment.

Replies are sent by email. A published support address and response window are being finalised.

Wide-Leg Forward Bend — Manomithra

Asanabeginner

Wide-Leg Forward Bend

Prasarita Padottanasana

Wide-Leg Forward Bend — a forward fold practice for a beginner student. Its focus is hamstring flexibility.

Photo: kellinahandbasket, CC BY 2.0, via Flickr Source and licence

Instructions

Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.

Reviewer’s notes

Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.

Details

Type: Asana
Difficulty: Beginner
Category: Forward fold
Pacing: repeated
Orientation: standing
Duration: 30 seconds
Hold: —
Repetitions: 2 × 1 rounds
Breathing: Inhale to prepare or lengthen; exhale gently into the posture; maintain smooth breathing.
Side: —

Primary focus and secondary focus

Hamstring flexibilityHip mobility

Demonstration

Prasarita Padottanasana | Wide Legged Forward Bend Pose | How To Do Prasarita Padottanasana |Yoga & You · Watch on YouTubeA reference from another channel. It was not made or reviewed by Manomithra, so check it against the instructions on this page and against a teacher.

Arranged for you

Reading a practice is not the same as being given one

The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.

Get started

Back to the library