How wide should my feet be in this pose?

Feet should be approximately 3–4 feet apart, roughly the length of your leg. A narrower stance targets the hamstrings more, while a wider stance targets the inner thighs.

Should the crown of my head touch the floor?

Only if accessible without rounding the spine. The crown of the head touching the floor is the full expression, but it is fine to keep the head lifted or resting on a block.

Can this pose help with groin flexibility?

Yes — the wide-legged stance stretches the adductors (inner thigh muscles), which are essential for groin flexibility and often tighten from prolonged sitting.

Prasarita Padottanasana — Wide-Legged Forward Fold

Prasarita Padottanasana is a standing forward bend with the legs wide apart, offering a deep stretch to the inner thighs, hamstrings, and spine. The wide base provides stability, making it an accessible yet powerful pose for all levels.

Talk to Gayatri Talk to Gayatri

BeginnerStanding Asanas

SanskritPrasarita Padottanasana

EnglishWide-Legged Forward Fold

CategoryStanding Asanas

DifficultyBeginner

Suitable ForAll levels

Duration30–60 seconds

Focus Areas

HamstringsInner ThighsSpineHipsNeck

Quick Overview

Prasarita Padottanasana is a wide-legged standing forward fold that provides a deep, supported stretch to the inner legs, hamstrings, and back body. The wide stance creates a stable tripod base, allowing the torso to hang freely and the spine to release. This pose is often used as a resting forward fold within more active sequences and is accessible to practitioners at all levels.

Benefits of Prasarita Padottanasana

Stretches the Inner Thighs & Groin

The wide stance creates a deep stretch in the adductors and inner thigh muscles that are often tight.

Lengthens the Hamstrings

The forward fold component provides a thorough stretch to the hamstrings of both legs simultaneously.

Releases the Spine & Lower Back

Gravity assists in lengthening the spine and releasing tension in the muscles along the back body.

Calms the Nervous System

The inverted head position activates the parasympathetic nervous system, promoting deep relaxation.

Strengthens the Feet & Arches

The wide stance requires active engagement of the feet and arches to maintain stability.

Body Focus

Inner Thighs (Adductors)

Deep stretch from the wide-legged position

Hamstrings

Lengthen and release as the torso folds forward

Spinal Erectors

Decompress and lengthen with gravity assistance

Neck & Shoulders

Release tension as the head hangs toward the floor

Feet & Ankles

Engage actively to maintain stability in the wide stance

Who Should Practice Prasarita Padottanasana

Yoga Practitioners of All Levels

The wide base provides stability that makes this pose accessible for beginners while offering deep stretch benefits for all.

People with Tight Hamstrings & Inner Thighs

The pose simultaneously stretches the hamstrings and adductors, which are common areas of tightness.

Runners & Athletes

The adductor and hamstring stretch counteracts the tightening effects of running and many other sports.

Those Seeking Stress Relief

The inverted, supported nature of the fold makes it an excellent pose for calming the mind and releasing tension.

Who Should Avoid Prasarita Padottanasana

Acute Lower Back Injuries

The forward fold may aggravate certain back conditions. Keep the hands on blocks or bend the knees to reduce intensity.

Uncontrolled High Blood Pressure

The prolonged inverted position may affect blood pressure. Rise slowly and consider keeping the head higher with blocks.

Glaucoma or Retinal Issues

The inverted position increases intraocular pressure. Practice with the head on a block or cushion.

Preparation Tips

Adjust the stance width to find your balance — closer together targets hamstrings more, wider targets inner thighs more

Place blocks under the hands if the floor is out of reach, keeping the spine long

Keep the feet parallel to each other with toes pointing straight forward

Press the outer edges of the feet down firmly to maintain stability

Step-by-Step Instructions

Stand in Tadasana

Begin at the center of your mat in Mountain Pose.

Step or jump feet wide apart

Separate the feet approximately 3–4 feet apart. Keep the feet parallel with toes pointing straight forward.

Place hands on the hips

Rest the hands on the hips and engage the legs by lifting the kneecaps. Maintain a long spine.

Fold forward from the hips

On an exhale, hinge forward from the hips, keeping the spine long. Bring the hands to the floor under the shoulders.

Walk the hands back between the feet

Walk the hands toward the feet until the arms are parallel to each other and the elbows can bend.

Lower the crown of the head toward the floor

If accessible, bring the crown of the head to rest on the floor. Otherwise, keep the head lifted or on a block.

Shift weight slightly forward

Bring the weight slightly toward the balls of the feet to align the hips over the ankles.

Hold and breathe

Stay for 5–8 breaths. To release, place the hands back on the hips and lift the torso with a flat back.

Breathing Guidance

The wide-legged stance creates a stable container for deep, calm breathing. Inhale to lengthen through the spine and create space between the ribs. Exhale to release deeper into the fold and soften the hamstrings. The inverted position naturally slows the breath — allow this to happen rather than trying to control the breath forcefully.