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

Perfect Wide-Legged Forward Fold Technique

Wide-Legged Forward Fold (Prasarita Padottanasana) is a grounding pose that stretches the inner thighs and hamstrings while providing mild inversion benefits. ChAIron's AI coaching ensures proper leg positioning and safe spine alignment for optimal stretching.

Step-by-Step Form Guide

Leg Setup:Stand with feet wide apart, toes parallel and outer edges parallel
Hip Hinge:Place hands on hips, exhale and hinge forward from hips
Hand Placement:Place fingertips or palms on floor between feet
Spine Length:Keep crown of head reaching toward floor
Weight Distribution:Keep weight evenly distributed on both feet
Breath Focus:Breathe deeply, allowing fold to deepen naturally

Common Mistakes to Avoid

Taking legs too wide, compromising stability
Turning feet outward instead of keeping parallel
Rounding spine instead of hinging from hips
Shifting weight to hands instead of legs
Forcing head to floor when flexibility isn't ready

AI Coaching Benefits

Leg width and foot positioning
Hip hinge mechanics and spine alignment
Weight distribution and balance
Inner thigh flexibility and safe stretching
Hand placement and support options

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