We're finally up to the last wide-legged forward bend pose in Ashtanga Yoga, Wide-Legged Forward Bend D. If you do all four in a row, A, B, C, and D, your hamstrings, hips, and lower back will feel amazingly stretched and open. It's a great series of stretches to do after a run if your lower body gets really tight.
|Sanskrit Name: Prasarita Padottanasana D
English Translation: Feet Spread Intense Stretch Pose D
Also Called: Wide-Legged Forward Bend D
- 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).
- Engage your abs and fold forward, hinging at your hips, and leading with your chest (this helps to keep your spine long).
- Reach for your big toes and if you can, hold onto them with your first two fingers and thumb. Keep your elbows above your wrists and draw your shoulder blades back and down towards your hips. If you can't reach your toes, just place your hands somewhere on your legs.
- Try to keep your arms relaxed and use your abs to pull your torso closer to your thighs. If your hamstrings are pretty flexible, you can gently touch the crown of your head to the floor.
- Stay here for five deep breaths. Then inhale to lift your head up and then exhale to place your hands on your hips. Then inhale as you lift your torso all the way up to standing, and exhale to step your feet together.