Side Wide Legged Forward Bend (Parshva Prasarita Padottanasana)

This lateral variation of the wide-legged forward fold directs the fold toward one leg at a time, creating an asymmetrical stretch that targets the inner thigh, hamstring, and outer hip of the forward-facing leg while lengthening the side body. It bridges the gap between bilateral forward folds and single-leg postures, making it a useful transitional shape in standing sequences. The torso shifts over one leg while both feet stay firmly planted wide, allowing the hands to frame the foot or rest on the shin.

Cues

• Keep both hips level and facing the floor rather than rotating the pelvis toward the target leg.
• Spread the fingers wide on the mat beside the front foot to distribute weight evenly through the hands.
• Flex the front foot's toes back toward the shin to sharpen the hamstring sensation.
• With each inhale, lengthen the crown of the head away from the tailbone to avoid collapsing in the spine.