Wide-Leg Forward Fold

How to

1. Begin in Tadasana (Mountain Pose) with your feet hip-width apart, standing tall and grounding evenly through all four corners of your feet.
2. Step your feet wide apart, about 3 to 4 feet, ensuring your feet are parallel to each other with toes slightly turned in.
3. Place your hands on your hips, inhale deeply, lengthening through the spine and lifting your chest.
4. Exhale and hinge forward from the hips, keeping the spine long, and place your hands on the floor shoulder-width apart, directly below your shoulders.
5. If your hands don't reach the floor, place them on yoga blocks or keep them on your shins or thighs, ensuring your back remains straight.
6. Engage your quadriceps to support the hamstrings and press your outer feet firmly into the mat.
7. Relax your neck and let your head hang down, keeping your gaze soft or directed towards the floor (Drishti: Nasagrai).
8. To exit, engage your core, place your hands on your hips, and with a flat back, inhale to slowly rise back up to standing.

Benefits

• Stretches and strengthens the hamstrings, calves, and spine.
• Improves flexibility in the hips and groin area.
• Relieves mild back pain and tension in the spine.
• Promotes a sense of calm and relaxation, reducing stress and anxiety.
• Enhances balance and stability through activation of the leg muscles.
• Encourages introspection and grounding, fostering a meditative state.

What next

• Watch practice videos
• Practice — Move
• Find a teacher