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Yoga Pose of the Week: Wide-Legged Forward Bend E

Strike a Yoga Pose: Wide-Legged Forward Bend E

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.
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Join The Conversation
ilovecandyfloss ilovecandyfloss 7 years
Susanec - me too! I did ballet and figure skating, so all my ligaments are over-stretched, and all my joints are completely screwed and click constantly. My osteopath reckons I'll probably get arthritis by 30 or 35! Eek... Flexibility is not always so good... I keep over-stretching in yoga, so I have to concentrate really hard on tightening all my muscles before I go into any poses. Sucks to be me...
bailaoragaditana bailaoragaditana 7 years
I was a figure skater for many years, and a high school gymnast - we had to do that in a full split. Good fun :-p
aimeeb aimeeb 7 years
Whoa.
aawwdangsugar aawwdangsugar 7 years
Gonna try this as soon as I get home! My hips are the hardest thing for me to get a good stretch on!
susanec susanec 7 years
I have an unfair advantage, I was a dancer and a gymnast for 17 years (and have lax hip ligments so I really shouldn't do these poses). Honestly yoga warm-ups/streching aren't always conduisive to creating the most flexibility, depending on what poses the instructors decide to do each class. I don't always feel warm enough to so some things and I'm really flexible.
Beaner Beaner 7 years
This pose feels amazing. Irgoldman - I've totally done that frog pose in a yoga class and thought how weird I must look from behind!
yadiet yadiet 7 years
I wish I could Master this pose; My hubby would Love it!! jaja
lrgoldman34 lrgoldman34 7 years
I demand to know where you obtained this picture of me! No, but seriously, I took a yoga class a few weeks ago where very person was given two thick cotton blankets - we got on all fours, placed a blanket beneath each knee, and were told to let our legs start stretching out, kind of like a modified frog pose. The slipperiness of the blankets let my knees go pretty far, but the softness cushioned them from the ground. Was sore the next day but a great stretch like the one above.
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