How to Do the Perfect Wide-Legged Forward Fold (Complete Guide)

Want to master the wide-legged forward fold — the key to hip and hamstring flexibility? You're in the right place.

Perfect Wide-Legged Forward Fold Technique

The wide-legged forward fold is a foundational yoga pose that deeply stretches the hamstrings, inner thighs, and spine while promoting relaxation. ChAIron's AI coaching ensures proper alignment and safe progression.

Step-by-Step Form Guide

Stance Setup:Stand with feet wide apart, toes pointing forward, hands on hips
Spine Length:Inhale and lengthen spine, engaging core and maintaining straight back
Forward Fold:Exhale and hinge at hips, slowly folding forward with straight spine
Hand Placement:Place hands on floor, blocks, or wherever comfortable, breathe deeply

Common Mistakes to Avoid

Rounding the spine instead of hinging at hips
Forcing the stretch too aggressively
Placing feet too wide or too narrow
Holding breath during the stretch
Not listening to body's limitations

AI Coaching Benefits

Spinal alignment and hip hinge pattern
Leg positioning and stance width
Breathing rhythm and relaxation
Progressive flexibility improvement
Safe range of motion guidance

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