Wide Legged Forward Bend IV Pose (Prasarita Padottanasana D)

The fourth variation of the wide-legged forward fold asks the practitioner to grip the big toes with a yogi-toe lock, cultivating both flexibility in the hamstrings and active engagement through the arms and upper back. It challenges shoulder mobility and spinal elongation simultaneously while the wide stance offers a stable foundation. The fold deepens with each exhale as the elbows bend outward and the crown releases toward the ground.

Cues

• Hook the index and middle fingers firmly around each big toe before you begin to fold.
• On each inhale, lengthen the spine long; on each exhale, deepen the fold by bending the elbows wide.
• Press the outer edges of the feet evenly into the mat to keep the arches from collapsing.
• Draw the lower belly gently in and up to protect the lumbar spine as you descend.