Wide-Legged Forward Bend anatomy
Wide-Legged Forward Bend · Prasarita Padottanasana · Tư thế gập người chân rộng
Wide-Legged Forward Bend mainly works quadriceps, iliopsoas; it stretches hamstrings, adductors, gastrocnemius, gluteus maximus; gluteus medius, fibularis group, tibialis posterior stabilize.
Opening the 3D model…
With your legs wide and feet parallel, fold from the hips and place your hands on the floor between your feet. The hamstrings and adductors lengthen at the same time.
Muscles in this pose
Working (contracting): Quadriceps, Iliopsoas
Stretching: Hamstrings, Adductors, Gastrocnemius, Gluteus maximus, Erector spinae, Multifidus, Quadratus lumborum, Trapezius
Stabilizing: Gluteus medius, Fibularis group, Tibialis posterior
Why these muscles work or stretch
- Quadriceps · Working (contracting): Contracts so the hamstrings can release (reciprocal inhibition)
- Iliopsoas · Working (contracting): Draws the torso deeper into the hip fold
- Adductors · Stretching: Lengthens with the legs spread wide
- Trapezius · Stretching: Upper fibers lengthen as the head hangs
- Fibularis group · Stabilizing: Presses the outer edges of the feet down
- Tibialis posterior · Stabilizing: Keeps the arches from collapsing
Practice cues
- Press the outer edges of your feet down
- Hinge at the hips; reach the crown of your head toward the floor
- Engage your quadriceps and lift your kneecaps
Benefits
- Stretches the hamstrings and adductors at the same time
- Lengthens the spine while hinging from the hips
- Strengthens the quadriceps and the foot arches
- May help ease tension in the back and shoulders
Cautions / contraindications
- Avoid deep folding with an acute lumbar disc problem
- Use caution with uncontrolled high blood pressure, glaucoma or retinal problems
- Go gently with low back or hip pain: bend the knees slightly
- Come up slowly if prone to dizziness
Easier variations
- Place your hands on blocks to keep the back long
- Bend the knees slightly and narrow the stance a little
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
- Standing Forward Fold Uttanasana
- Intense Side Stretch (Pyramid Pose) Parsvottanasana
- Head-to-Knee Forward Bend Janu Sirsasana
- Seated Forward Bend Paschimottanasana
- Hand-Under-Foot Pose Padahastasana
- Tortoise Pose Kurmasana
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)