The benefits of: Wide Legged Forward Bend.

Prasarita Padottasana / Wide Legged Standing Forward Bend is a great pose for many reasons.

Optimise Mobility
Wide Legged Forward Bend. Orla Crosse. MISCP.


Adductor (groin area) and hamstring muscle length and strength.  Core strength.


Step your feet wide apart so that your ankles are approximately underneath the wrists of your outstretched arms. Point your feet forwards.

Place your hands on your hips. Inhale and lift your sternum / breast bone.

On an exhale, bend forward from the hips, maintaining a neutral spine throughout this movement. Put your hands on 2 support blocks. It is more important to elongate and strengthen the spine than reach the floor.

When you feel your hamstrings are fully lengthened/extended allow the shoulders to flex and lower the blocks to a comfortable level for you. Breathe here and continue to lengthen your spine.

Send your sit bones towards the wall behind you.

If you are experienced, and do not suffer from any of the contraindications below, eventually allow your spine to gently round allowing the crown of your head to move towards the floor.

To come up, place your hands on your hips, gently bend the knees, engage your glut/bum muscles to extend your hips and return to back up to standing.

Well done!


Sciatica, recent back surgery, lower spine disc issues.