Wide-Legged Forward Bend C (Hands Clasped) anatomy
Wide-Legged Forward Bend C (Hands Clasped) · Prasarita Padottanasana C · Tư thế gập người chân rộng đan tay sau lưng
Wide-Legged Forward Bend C (Hands Clasped) mainly works quadriceps, rhomboid major, triceps brachii; it stretches hamstrings, adductors, gastrocnemius, gluteus maximus; trapezius, fibularis group, tibialis posterior stabilize.
Opening the 3D model…
Stand with the feet about 1 m apart and parallel, outer edges pressing down. Interlace the fingers behind the back, straighten the elbows, press the palms together (or hold a strap between the hands) and broaden the chest. Inhale to lift the breastbone; exhale and fold from the hip joints, crown of the head toward the floor between the feet; the arms leave the back, rise toward the ceiling and let gravity carry them gradually over the head. The hips stay right above the ankles, the knees straight but not locked, and no weight goes onto the head. The backs of the legs and the inner thighs stretch as in the Wide-Legged Forward Bend; in addition the fronts of the shoulders and the chest open. With stiff shoulders hold a strap wider apart and never jerk the arms down; with a painful or injured shoulder skip the clasp and keep the hands on the hips or on the floor as in the Wide-Legged Forward Bend. To come out, bring the hands back to the lower back and inhale up slowly with a straight back. With high blood pressure or dizziness, fold only until the back is parallel to the floor, head no lower than the heart.
Muscles in this pose
Working (contracting): Quadriceps, Rhomboid major, Triceps brachii
Stretching: Hamstrings, Adductors, Gastrocnemius, Gluteus maximus, Erector spinae, Pectoralis major, Deltoid, Biceps brachii
Stabilizing: Trapezius, Fibularis group, Tibialis posterior
Why these muscles work or stretch
- Quadriceps · Working (contracting): Firms the front thighs and lifts the kneecaps
- Rhomboid major · Working (contracting): Draws the shoulder blades together
- Triceps brachii · Working (contracting): Keeps the elbows straight
- Hamstrings · Stretching: The main stretch, at the backs of the legs
- Adductors · Stretching: The inner thighs stretch with the legs wide
- Erector spinae · Stretching: Lengthened in the fold while the back stays long
- Pectoralis major · Stretching: The chest stretches as the arms lift behind and over the head
- Deltoid · Stretching: The fronts of the shoulders stretch
- Fibularis group · Stabilizing: Presses the outer edges of the feet down
- Tibialis posterior · Stabilizing: Holds up the arches of the feet
Practice cues
- Fold from the hip joints with a long back, hips right above the ankles
- Elbows straight, draw the shoulder blades toward each other
- Let gravity carry the arms over the head; never jerk them down
Benefits
- Stretches the hamstrings, calves and adductors
- Opens the front of the shoulders and the chest
- Strengthens the legs while holding the wide stance
Cautions / contraindications
- Skip the clasp with shoulder pain or injury
- Use caution with high blood pressure, glaucoma or dizziness; fold only to flat back
- Go gently with low-back pain or a disc herniation; fold less, back long
Easier variations
- Hold a strap between the hands, hands wider apart
- Keep the hands on the hips or on blocks; soften the knees
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Plow Pose Halasana
- Humble Warrior Baddha Virabhadrasana
- Wide-Legged Forward Bend Prasarita Padottanasana
- Intense Side Stretch (Pyramid Pose) Parsvottanasana
- Standing Half Forward Bend Ardha Uttanasana
- Standing Split Urdhva Prasarita Eka Padasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)