Wide Legged Forward Bend I Pose (Prasarita Padottanasana A)

This wide-stance forward fold stretches the inner groins, hamstrings, and spine while providing a gentle inversion that encourages blood flow toward the head and calms the nervous system. Hands press flat on the floor as the crown of the head releases down, making it a grounding and introspective shape accessible to most practitioners. The pose is entered by stepping the feet wide, turning toes slightly in, and folding forward from the hip crease with a long spine before releasing the head toward the earth.

Cues

• Spin the outer edges of the feet down and engage the inner thighs upward to protect the knee joints.
• Fold from the hip crease rather than rounding the lower back — lead with the chest on the way down.
• Press all ten fingers evenly into the mat and use that resistance to help the spine lengthen.
• Let the weight of the head go completely, softening the neck and jaw with every exhale.