Wide-Legged Forward Bend D (Big Toes) anatomy

Wide-Legged Forward Bend D (Big Toes) · Prasarita Padottanasana D · Tư thế gập người chân rộng nắm ngón chân cái

Wide-Legged Forward Bend D (Big Toes) mainly works quadriceps, iliopsoas, biceps brachii, brachialis; it stretches hamstrings, adductors, gastrocnemius, gluteus maximus; fibularis group, tibialis posterior stabilize.

Opening the 3D model…

Stand with the feet about 1 m apart and parallel, outer edges pressing down, hands on the hips. Inhale to lift the breastbone; exhale and fold from the hip joints with a long back. Hook the index and middle fingers around the big toes and wrap the thumbs over the top to lock the grip. Inhale to lift the head, straighten the arms and lengthen the back flat; exhale, bend the elbows out to the sides and pull lightly on the toes to bring the crown of the head toward the floor between the feet, shoulders drawing away from the ears. The hips stay right above the ankles, the knees straight but not locked, and the head takes no weight. The backs of the legs and the inner thighs get a deep stretch, while the arms work lightly to help the torso fold further. If you cannot reach the toes, bend the knees; with high blood pressure or dizziness fold only until the back is parallel to the floor.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas, Biceps brachii, Brachialis

Stretching: Hamstrings, Adductors, Gastrocnemius, Gluteus maximus, Erector spinae, Trapezius

Stabilizing: Fibularis group, Tibialis posterior

Why these muscles work or stretch

• Quadriceps · Working (contracting): Firm front thighs help the hamstrings release (reciprocal inhibition)
• Iliopsoas · Working (contracting): Draws the torso deeper into the fold from the hips
• Biceps brachii · Working (contracting): Bends the elbows and pulls lightly on the toes to deepen the fold
• 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
• Trapezius · Stretching: The upper part stretches as the crown of the head moves toward the floor
• 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
• Bend the elbows out to the sides, shoulders away from the ears, neck soft
• Inhale to lift the head and lengthen the back; exhale before pulling deeper

Benefits

• Deeply stretches the hamstrings, calves and adductors
• Lengthens the spine as you fold from the hips
• Strengthens the legs and arches while holding the wide stance

Cautions / contraindications

• Avoid a deep fold with an acute lumbar disc problem
• Use caution with high blood pressure, glaucoma or dizziness; fold only to flat back
• Use caution with a hamstring injury; bend the knees and don't pull hard on the toes

Easier variations

• Bend the knees just enough to hold the toes with a long back
• Hold the ankles or rest the hands on blocks instead of the toes

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Big Toe Pose Padangusthasana
• Wide-Legged Forward Bend Prasarita Padottanasana
• Wide-Legged Side Forward Bend Parsva Prasarita Padottanasana
• Wide-Legged Forward Bend B (Hands on Hips) Prasarita Padottanasana B
• Standing Forward Fold Uttanasana
• Hand-Under-Foot Pose Padahastasana

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)