Skip Nav
Healthy Recipes
32 Recipes That Fight Fat
Beyonce Knowles
We're Crazy in Love With Beyoncé's Latest Ivy Park Collection — Out Today!
Meal Plan
Experts Say This Is the Number 1 Way to Lose Weight

Wide-Legged Forward Bend C

Strike a Yoga Pose: Wide-Legged Forward Bend C

If you love to stretch your hamstrings, then I'm sure you've been loving Wide-Legged Forward Bend A and B. There are technically two more poses in this series in Ashtanga Yoga, and this one called Wide-Legged Forward Bend C will also target the shoulders.

Sanskrit Name: Prasarita Padottanasana C
English Translation: Feet Spread Intense Stretch Pose C
Also Called: Wide-Legged Forward Bend C

  • Stand with your feet one leg's length distance apart (about three to four feet).
  • Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
  • Keeping your spine as long as possible, bring your arms behind you. If you can, touch your palms together and clasp your fingers, pressing the heels of your palms together in a fist. If that's too hard, just grab a hold of opposite elbows with your hands.
  • Now fold forward, hinging at your hips, drawing the crown of your head to the floor. If your hands are interlaced, try to bring them towards the ground too. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back, hamstrings, and calves. Relax your toes and try to shift the weight of your hips forward so they're in line with your feet.
  • If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
  • Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up. Then release your hands.
Image Source:
Around The Web
Join The Conversation
pequeña pequeña 8 years
Looks like a great stretch.
fashionhore fashionhore 8 years
I love the wide-legged forward bend series. It is a fantastic stretch before and after running.
RosaDilia RosaDilia 8 years
Great thanks. I can do this before my pilates workout.
Strength-Training Tips to Lose Belly Fat
30-Day Push-Up Challenge
Victoria's Secret Angel Bridget Malcolm's Workouts
President Obama's Workout Playlist on Spotify
Bat-Wing Exercises
How to Have a Better Workout
How to Do a Pull-Up

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds