Wide-Legged Fold

Prasarita Padottanasana

A grounding standing fold. Rest your hands on a block if the floor feels far away, and come up slowly at the end.

4 gentle steps · about a minute

Step 1 of 4

Step your feet wide

Step your feet wide apart with the outer edges roughly parallel, and rest your hands on your hips.

Ground down through both feet.

Step 2 of 4

Breathe in and lengthen your spine, lifting your chest and keeping a soft bend in your knees.

Long spine on the breath in.

Step 3 of 4

Fold forward from your hips and bring your hands to the floor or a block beneath your shoulders. Let your head and neck relax.

Release on the breath out.

Step 4 of 4

Stay and breathe, then come up slowly with a long back to protect your head from rushing up.

Slow and steady on the way up.

All steps complete

That is the Wide-Legged Forward Fold. A calm stretch for the legs and back. Here is Michelle in the full pose.

Good for: Stretches the hamstrings, inner legs and spine, and helps quieten the mind.