Wide-Legged Standing Forward Bend with a Twist – Prasarita Padottanasana (with a twist)

Wide-Legged Standing Forward Bend with a Twist Yoga Pose
  • Stand with your legs wrist distance apart (approx 4-5 feet). A good way to measure this is by raising your arms shoulder height and bending your wrists so your fingers point down towards the floor. The outsides of your feet should be in line with the tips of your fingers.
  • Place your hands on your hips, inhale and lengthen the sides of your body. Roll the heads of your arm bones back.
  • Exhale and bend forward until your torso is parallel with the floor.
  • Lower your hands to the mat, directly below your shoulders. Spread the fingers wide apart, middle fingers parallel.
  • Create length in your legs by rooting the tail bone down and lifting and spreading your toes, shins and thighs towards the sky.
  • Relax your neck and head down towards the mat and bring your chest in closer to your thighs. Draw your shoulder blades down your back.
  • Move your right hand to the center of the mat
  • Inhale, raise your left arm up towards the sky, twist your torso to the left and turn your head to follow your arm.
  • Hold the pose and take a few steady breaths.
  • Exhale and lower your left arm to the center of the mat
  • Inhale, raise your right arm up towards the sky, twist your torso to the right and turn your head to follow your arm.
  • Hold the pose and take a few steady breaths.
  • Exhale and lower your right arm back to the mat
  • Bring your hands to your hips, and tuck your chin in towards your chest.
  • Inhale and slowly rise up to standing allowing your head to come up last.

Wide-Legged Standing Forward Bend – Prasarita Padottanasana

Wide-Legged Standing Forward Bend - Prasarita Padottanasana

  • Stand with your legs wrist distance apart (approx 4-5 feet). A good way to measure this is by raising your arms shoulder height and bending your wrists so your fingers point down towards the floor. The outsides of your feet should be in line with the tips of your fingers.
  • Place your hands on your hips, inhale and lengthen the sides of your body. Roll the heads of your arm bones back.
  • Exhale and bend forward until your torso is parallel with the floor.
  • Lower your hands to the mat, directly below your shoulders. Spread the fingers wide apart, middle fingers parallel.
  • Create length in your legs by rooting the tail bone down and lifting and spreading your toes, shins and thighs towards the sky.
  • Relax your neck and head down towards the mat and bring your chest in closer to your thighs. Draw your shoulder blades down your back.
  • Hold the pose and take a few steady breaths.
  • Bring your hands to your hips, and tuck your chin in towards your chest.
  • Inhale and slowly rise up to standing allowing your head to come up last.