wide-legged forward bend

We're finally up to the last wide-legged forward bend pose in Ashtanga Yoga, Wide-Legged Forward Bend D. If you do all four in a row, A, B, C, and D, your hamstrings, hips, and lower back will feel amazingly stretched and open. It's a great series of stretches to do after a run if your lower body gets really tight.

Sanskrit Name: Prasarita Padottanasana D English Translation: Feet Spread Intense Stretch Pose D Also Called: Wide-Legged Forward Bend D

If you love to stretch your hamstrings, then I'm sure you've been loving Wide-Legged Forward Bend A and B. There are technically two more poses in this series in Ashtanga Yoga, and this one called Wide-Legged Forward Bend C is my favorite.

• Stand with your feet one leg's length distance apart (about three to four feet).
• Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
• Keeping your spine as long as possible, bring your arms behind you. If you can, touch your palms together and clasp your fingers, pressing the heels of your palms together in a fist. If that's too hard, just grab a hold of opposite elbows with your hands.



• Now fold forward, hinging at your hips, drawing the crown of your head to the floor. If your hands are interlaced, try to bring them towards the ground too. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back, hamstrings, and calves. Relax your toes and try to shift the weight of your hips forward so they're in line with your feet.
• If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
• Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up. Then release your hands.

If you love stretching your hamstrings and lower back in Wide-Legged Forward Bend A, then you're going to love this pose. You can do A for five breaths, come to stand up, and then go right into five breaths of this pose. It's great to do as a warm-up before a run or bike ride.

Sanskrit Name: Prasarita Padottanasana B English Translation: Feet Spread Intense Stretch Pose B Also Called: Wide-Legged Forward Bend B

Want to know how to do it? Then read more

If you're a runner, your hamstrings and lower back must get really tight. Wide-Legged Forward Bends are one of the greatest stretches to do because you can let gravity pull your torso down and you get an amazingly deep stretch. There are actually four versions of this pose in Ashtanga Yoga, and here's the first one.

Sanskrit Name: Prasarita Padottanasana A English Translation: Feet Spread Intense Stretch Pose A Also Called: Wide-Legged Forward Bend A

If you want to know how to do this pose, then read more

If you have been doing a lot of walking, running, biking or hiking this summer, chances are your hamstrings could use a good stretch. Here's a sequence of stretches to loosen up your tight hamstrings.

Standing Forward Bend with Wrist Release - Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. If you can't reach your palms all the way down, just place your hands on your shins or feet. Keep your legs straight and if it feels comfortable, you can bring your forehead toward your shins. Stay here for 5 deep breaths, or as long as you want. Then release your hands, press into your feet and return to standing.

Wide-Legged Forward Bend - Now take your legs about 3 ft wide. Keeping your back straight, fold forward at the hips and reach for your big toes. Relax your shoulders away from your ears and think about drawing the crown of your head towards the ground. Work on shifting weight forward into your toes. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more

Doing yoga with a partner can be so much fun, not to mention you can each get deeper into poses than you could on your own.

This partner yoga pose called Double Standing Straddle is great for opening the backs of your hamstrings, stretching out your lower back and neck, and lengthening the spine. Since your head is below your heart, this pose is great for relieving headaches, sinus pressure, and boredom.

Remember that with all partner poses, the less flexible person is the one in charge. Talk to each other while you're in the pose, communicating if something hurts, or you want them to pull harder.

• Stand back to back preparing for Wide-Legged Forward Bend, with your feet about 3 ft apart, and about 6-8 inches between you and your partner's heels (you need room for your tushes once you fold forward).
• Both partners bring their hands to their hips. Take a deep inhale and then lengthen through the spine, tucking the tailbone under. As you exhale, fold forward at the hips, extending the crown of your head down towards the ground.
• Reach your arms through your legs and grab onto your partner's wrists. Stay here for as long as you both want, and as you get deeper into the pose, you can reach further up towards your partner's forearms and triceps.
• Release the pose when you're both ready by placing your hands on your hips, and rising up to stand as you inhale.

Fit's Tips: You can also do this pose with your tushes touching, but that can be a little too uncomfortably close for some people. If you know your partner pretty well, try it and see which variation you like better.

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Wide-Legged Forward Bend wasn't too difficult, right? It's a great way to stretch out your hips and hamstrings. You think you're loose enough to try Wide-Legged Split pose? Give it a try. As you slide your legs further apart, just make sure you go slowly.

But wait - before you give this a try, make sure you have a friend ready with a camera to take your picture. Then visit the YOGA CHALLENGE Group. Click on "Post Content to the Group" on the left-hand side. My favorite will be posted right here on FitSugar!

• Start off in Wide-Legged Forward Bend pose.
• Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
• Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
• As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
• If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
• To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
• Stay here in a forward bend until you're ready to slowly come to stand.

Can't wait to see your pictures!

I love this pose because it really stretches out my hamstrings and lengthens my spine. It's especially great after a run or hike.

To get into wide-legged forward bend:

• Start at the front of your mat in mountain pose.
• As you inhale, take a step open to the right, so there's about 3-4 feet between your feet. As you exhale, bring your hands to your hips.
• Inhale and point your toes in so your heels are wider than your toes, and then lengthen through your spine.



• Exhale and hinge at your hips folding forward, trying to keep your spine straight.
• Grab your big toes with the first 2 fingers and thumbs. Shift your weight forward into your toes so your hips are in line with your heels.
• As you hold for 5 breaths (or as long as you'd like), think about drawing the crown of your head to the ground. (If your head touches the ground easily, bring your feet closer together.)
• To come out of the pose, inhale and look up. Exhale, place your hands on your hips. Inhale and slowly lift your torso all the way up. Exhale back to mountain pose at the front of your mat.

That's it. Make sure to practice this one because it'll get you ready for the next Yoga Challenge. To check out the previous poses, go to It's a STRETCH: Fit's Yoga Challenge group.