Hamstrings, hips and lower back
3 Wide-Legged Forward Fold variations, from gentlest to strongest
Also called prasarita padottanasana, wide leg forward bend, straddle fold.
A forward fold with the feet wide, which reaches the inner thighs as well as the back of the legs. Hands on blocks or a chair keeps the spine long rather than rounding to reach the floor.
Start here
The list runs from the most supported version to the most demanding. Prasarita: Chair Support is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Hip Mobility · 30 to 60 seconds
Prasarita: Chair Support
A safe, accessible version of the wide forward fold: all of the stretch without going down to the floor.
Make it work for you: Use a higher chair. Hands on the backrest. Narrow the stance
2 · Hip Mobility · 30 to 60 seconds
Prasarita: Hands on Blocks
A comfortable wide-legged stretch with support.
Make it work for you: Higher blocks. Soft knees. Narrower stance
3 · Hip Mobility · 30 to 60 seconds
Prasarita: Classic
A deep stretch for your back and the backs of your legs, from a wide and steady base that makes folding feel safe.
Make it work for you: Soft knees. Hands on blocks. Slow rise with a long spine: the demanding moment is returning to standing, not the fold itself
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.