Wide-Legged Forward Fold (Prasarita Padottanasana)

Targets the inner thighs (adductors), hamstrings, and spinal erectors while gently inverting the torso for circulatory benefit. Helpful for relieving groin and inner thigh tightness, calming the nervous system with a mild inversion, and transitioning from lateral standing poses to seated floor work. The movement places the feet wide apart (about 4 feet) with toes slightly in, then hinges the torso forward from the hips until the hands or crown of the head reach toward the floor between the feet.

Cues

• Hinge forward between wide feet and let the crown drop toward the floor.