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Wide-Legged Forward Fold: Stretch Your Hamstrings and Calm Your Mind

Wide-Legged Forward Fold, or Prasarita Padottanasana in Sanskrit, is a calming and grounding yoga pose that can help stretch your hamstrings, release tension in your lower back, and calm your mind.

Benefits of Wide-Legged Forward Fold The pose has numerous benefits, including:

  • Stretching the hamstrings, calves, and hips
  • Relieving stress and tension in the body
  • Calming the mind and relieving anxiety
  • Improving digestion and circulation
  • Strengthening the legs and core

Getting into Wide-Legged Forward Fold To get into the pose, follow these steps:

  1. Begin in Mountain Pose at the top of your mat, with your feet hip-width apart.
  2. Step your left foot back about 3-4 feet, turning it out slightly.
  3. Bring your hands to your hips and square your hips to the front of your mat.
  4. Inhale and lengthen your spine, then exhale and hinge forward from your hips, bringing your hands to the ground or a block.
  5. Keep your spine long and your neck relaxed.
  6. Breathe deeply and hold the pose for several breaths, then slowly come back up to standing and repeat on the other side.

Tips for Practicing Wide-Legged Forward Fold Here are some tips to help you get the most out of your Wide-Legged Forward Fold practice:

  • Keep your feet grounded and your weight evenly distributed through all four corners of your feet.
  • Engage your thighs and core to support your lower back and prevent injury.
  • Use a block or two under your hands to help you deepen the stretch.
  • If you have tight hamstrings, you can bend your knees slightly.
  • Remember to breathe deeply and hold the pose for several breaths.

Variations of Wide-Legged Forward Fold There are many variations of Wide-Legged Forward Fold that you can try as you become more comfortable with the pose. Here are a few:

  • Bound Wide-Legged Forward Fold: Bring your hands behind your back and clasp your fingers, then fold forward.
  • Reverse Prayer Wide-Legged Forward Fold: Bring your hands into reverse prayer position behind your back and fold forward.
  • Twist Wide-Legged Forward Fold: Place one hand on the ground and reach the other arm up towards the ceiling, twisting your torso.

Wide-Legged Forward Fold is a great pose for all levels of yoga practitioners, whether you’re new to yoga or an experienced practitioner. It’s a calming and grounding pose that can help stretch your hamstrings, release tension in your lower back, and calm your mind. Give it a try today!

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Hi love, I’m Silvia!

I’m a specialist in starting over. 

Trauma revealed truths that took me to some faraway places for healing and wisdom. In Bali, South America, New Zealand, Australia, Laos, Hawaii and Malaysia, I soaked it up, took bold actions, and expanded what was possible for me.

Through all of this I learned something profound; the power of resiliency can be taught and even making a 5% change can change the future dramatically.

Now I teach women like you to access the power within you to change your life, celebrate your genius and start over to create any life you dare to dream.