Weekly Yoga Posture Prasarita Padottanasana - 200h Yoga Teacher Training

Prasarita Padottanasana - Wide Leg Forward Bend Is a common asana that is often presented by teachers in most studios. We are sharing some knowledge from our  200h Yoga Teacher Training to make sure you can practice this pose safely and efficiently.

Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back. Being a partial inversion, this pose triggers the parasympathetic nervous system (relaxation response). There are several arm variations, making this a suitable pose for yoga students of all levels!

Whether you want to become a yoga instructor, or simply improve your own practice, you will find these tips helpful to improve your knowledge and practice.


1. Step one foot back and open to the long side of your mat, making sure your feet are 3 to 4 feet apart. Rest your hands on your hips and tuck the toes slightly inwards to protect the knees

2. Lift up tall through your whole torso and fold slowly on the exhale. Fold from the hips to avoid rounding your lower back.

3. Rest your hands on the floor or on blocks, shoulder-width apart; making sure your back is straight.

4. To exit the posture, bring the hands back on the hips, ground into your feet, and slowly lift up to standing on the inhale


  • Protect your knees: If your knees can hyperextend, practice with a slight bend in your knees to keep your hamstrings engaged.
  • Rest your hands on blocks if your hands don’t reach the ground.


  • Stretches and strengthens the inner and back of the legs
  • Tones the abdominal organs
  • Relieves mild backache
  • Stretches backs of legs and inner groins
  • Calms the brain and eases fatigue
  • Improves circulation
  • Decompresses the spine.


  • Hamstring injury.
  • Groin injury.

Lower back injury.

     Inner Yoga Blog 4

    Stephanie Parent

    January 20, 2021