How to Practise Wide Legged Standing Forward Bend (Prasarita Padottanasana)
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Many of us spend our working day sitting at a desk, shoulders hunched and legs barely moving. In my classes, I often teach Wide Legged Standing Forward Bend, or Prasarita Padottanasana, to ease that tightness and bring a sense of space back into the body. It’s a simple pose that stretches the back of the legs, lengthens the spine and steadies the breath.
Sanskrit Name and Meaning
Prasarita means extended, Pada means foot, Utta means intense and Asana means posture. Together they describe a deep standing fold that lengthens and grounds the body.
Type of Asana
A standing forward bend that releases the hamstrings and spine while settling the nervous system.
Target Areas
Hamstrings, calves, hips, lower back and spine.
Understanding the Pose
Wide Legged Standing Forward Bend is a gentle inversion that helps the body unwind after long periods of sitting. Folding forward with the legs wide apart encourages fresh blood flow to the head and stretches the back body evenly. It’s a steady, grounding posture that leaves you feeling calmer and lighter.
When to Modify or Avoid
Practise with care if you have a back or hamstring injury, dizziness when folding forward, or have recently had abdominal or spinal surgery. Use blocks or shorten your stance if needed and always move slowly.
Benefits of Wide Legged Standing Forward Bend
- Releases stress and quietens the mind
- Improves posture and mobility through the spine
- Stretches and strengthens the legs
- Stimulates digestion and circulation
- Encourages balance and steadiness during a busy day
How to Practise in Three Simple Steps
- Begin in Mountain Pose (Tadasana) with feet together and spine tall. Step your feet wide apart, roughly one leg’s length, with toes slightly turned in. Place your hands on your hips and lengthen the spine.
- Inhale to lift through the chest. Exhale and hinge forward from the hips, keeping the spine long. Bring your hands to the floor beneath your shoulders or rest them on blocks.
- Let the crown of your head move gently towards the ground. Stay for five to ten breaths, pressing evenly through both feet. To come up, engage your legs, inhale and rise slowly to standing.
Variation with Blocks
If your hands do not reach the floor comfortably, place them on blocks. This keeps your back long and lets the legs release without strain.
- Mountain Pose (Tadasana)
- Standing Forward Bend (Uttanasana)
- Downward Facing Dog (Adho Mukha Svanasana
Follow-Up Poses
- Chair Pose (Utkatasana)
-
Child’s Pose (Balasana)
- Bound Angle Pose (Baddha Konasana)
- Eagle Pose (Garudasana)
Watch and Learn
You can watch a short demonstration of this pose in the video below. It includes alignment guidance and gentle variations suitable for beginners or anyone practising in an office setting.
How This Pose Helps at Work
Hours at a desk can tighten the shoulders, shorten the breath and leave the lower back sore. Wide Legged Standing Forward Bend helps to undo that. It lengthens the spine, opens the back of the legs and allows the breath to settle. In my workplace yoga classes around London, this pose is often used to help people stretch out, breathe more deeply and feel more comfortable before returning to work.
Book Corporate Yoga for Your Team or Event
A regular yoga practice can ease tension, improve focus and support a healthier, more productive workplace. I teach in-person sessions for companies, offices and events across London. If you would like to arrange a class for your team, staff wellbeing day or corporate retreat, you can book a session that suits your schedule.
