Skip Nav
Healthy Recipes
6 Ways to Make Chinese New Year a Healthy Celebration
Healthy Living
12 Women Who Will Make You Want to Do the Tone It Up Workouts
Gymnastics
UCLA Gymnast Has the Crowd Chanting "10" After Slaying Floor Routine

Yoga Pose Wide-Legged Forward Bend A

Strike a Yoga Pose: Wide-Legged Forward Bend A

If you're a runner, your hamstrings and lower back must get really tight. Wide-Legged Forward Bends are one of the greatest stretches to do because you can let gravity pull your torso down and you get an amazingly deep stretch. There are actually four versions of this pose in Ashtanga Yoga, and here's the first one.

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

If you want to know how to do this pose, then

  • 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, fold forward, hinging at the hips. Plant your palms on the ground between your feet, with your elbows pointing behind you. If you can't reach the floor, keep your legs straight and rest your hands on your shins.
  • You want to think about drawing the crown of your head to the floor, and this will help to elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips 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.

Around The Web
Yoga Sequence to Tone Thighs
Stretches to Do in Bed
Insane Places People Have Done Yoga
6 Things You Need to Know Before Trying Hot Yoga

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.

Join The Conversation
precious-p precious-p 7 years
i cannot get this pose to save my life! to be fair, i've only given it a couple of weeks, so hopefully i get my forehead to the floor sooner than later... :/
psychobabble psychobabble 7 years
I just got back from a run, time to try this out!
ROSITALUVSWILL ROSITALUVSWILL 7 years
This stretch looks amazing ! I will totally try it!
ROSITALUVSWILL ROSITALUVSWILL 7 years
This stretch looks amazing !I will totally try it!
Fit-Mommy Fit-Mommy 7 years
I am a runner! The challenge should be to have everybody do it everyday for a week and see if it helps.. My body needs more stretching.
Latest Fitness
X