Wide Legged Forward Bend III Pose (Prasarita Padottanasana C)

This wide-stance forward fold pairs a deep shoulder and chest opening with a full hamstring and inner-groin release. It works well in the middle of a standing sequence when the body is warm and ready for greater spinal decompression. The practitioner interlaces the fingers behind the back, lifts the arms, and then hinges forward, allowing the clasped hands to arc overhead toward the floor.

Cues

• Root all four corners of each foot into the mat before you fold forward.
• Squeeze the shoulder blades together as you lift the arms, then let gravity draw them toward the crown of the head as you descend.
• Keep a micro-bend in the knees to protect the hamstring attachments at the sit bones.
• Breathe into the back of the ribcage to encourage the spine to lengthen rather than round.