In Ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes I've been to classes where the instructor throws in a fifth — Wide-Legged Forward Bend E. This pose is great for stretching your hips, hamstrings, and inner thighs.
|Sanskrit Name: Prasarita Padottanasana E|
English Translation: Feet Spread Intense Stretch Pose E
Also Called: Wide-Legged Forward Bend E or Wide-Legged Split
- Start off in Wide-Legged Forward Bend D pose.
- Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
- Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
- As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
- If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
- To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
- Stay here in a forward bend until you're ready to slowly come to stand.