Wide Legged Forward Bend

How to do Wide Legged Forward Bend

1. Widen your stance with your right foot toward the mat's top and your left foot toward its back.
2. Set your feet parallel and keep your knees pointing in the same direction as your toes.
3. Ground your heels and both sides of each forefoot while lifting your inner arches.
4. Hinge at your hips and reach your chest forward as your torso lowers.
5. Place your palms on the floor beneath your shoulders while keeping your spine long.
6. Keep a little softness in both knees rather than locking them backward.
7. Ease your shoulders away from your ears without stiffening your upper back.
8. Let your head hang freely, with your gaze through your legs and no weight on your head.
9. Soften your knees and lift your chest into a long-backed halfway position.

Benefits

A wide stance lets this fold reach both the inner thighs and the backs of your legs.

Variations

Turn both toes slightly inward only if your knees remain comfortable and aligned. Support your hands on blocks beneath your shoulders to keep more length through your back. Rest your hands around your lower legs without pulling yourself deeper.