Wide Legged Forward Bend II Pose (Prasarita Padottanasana B)

Wide Legged Forward Bend II keeps the hands on the hips throughout the fold, which encourages the practitioner to find hip-hinge mechanics and spinal length without the crutch of the hands on the floor. It targets the hamstrings, inner thighs, and lower back while building body awareness of pelvic tilt and spinal extension. From a wide stance, the hands press firmly into the hips and the torso folds forward from the hip crease, maintaining a broad, lifted chest as the crown of the head descends.

Cues

• Place the hands on the hips with the thumbs pointing toward the tailbone to feel and guide the anterior pelvic tilt as you fold.
• Keep the chest broad and the shoulder blades drawing together rather than rounding the upper back.
• Engage the quadriceps to protect the knees and create a stable base for the deep hamstring stretch.
• Breathe into the back body, allowing the spine to lengthen with each inhale before releasing further on the exhale.