Wide-Legged Side Forward Bend anatomy

Wide-Legged Side Forward Bend · Parsva Prasarita Padottanasana · Tư thế gập người chân rộng sang bên

Wide-Legged Side Forward Bend mainly works quadriceps, iliopsoas (right); it stretches hamstrings (right), gastrocnemius, gluteus maximus (right), adductors (left); fibularis group (left), gluteus medius, transversus abdominis stabilize.

Opening the 3D model…

Stand with the feet about a metre apart, wider than in Pyramid Pose. Turn the right foot out 90° and the left foot in slightly; turn the hips and chest toward the right leg, drawing the right hip back a little so both hips square to the front leg. Inhale to lift the breastbone with a long back; exhale and fold from the hip joints over the right leg, hands on the floor on either side of the right foot or on the shin, crown of the head toward the foot. Both legs stay straight, the outer edge of the back foot presses down and the weight is shared between both legs, the hands only touching lightly. The back of the right leg gets the strongest stretch, while the back leg and the trunk muscles keep the pelvis from twisting. If the hands don't reach the floor, use blocks; with low back pain or tight hamstrings soften the front knee and fold only until the back is parallel to the floor.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas (right)

Stretching: Hamstrings (right), Gastrocnemius, Gluteus maximus (right), Adductors (left), Erector spinae, Multifidus

Stabilizing: Fibularis group (left), Gluteus medius, Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Contracts so the hamstrings can release (reciprocal inhibition)
• Iliopsoas · Working (contracting): Draws the torso down over the front leg from the hip
• Hamstrings · Stretching: The main stretch, along the back of the front leg
• Gastrocnemius · Stretching: Stretches as the back heel presses down
• Adductors · Stretching: The inner back thigh stretches in the wide stance
• Fibularis group · Stabilizing: Presses the outer edge of the back foot down
• Gluteus medius · Stabilizing: Keeps both hips squared to the front leg

Practice cues

• Draw the right hip back so both hips square to the front leg
• Fold from the hip joints with a long back, breastbone toward the front foot
• Press the outer edge of the back foot down and share the weight between both legs

Benefits

• Gives a strong stretch to the hamstrings and calf of the front leg
• Stretches the inner thigh and calf of the back leg
• Trains a squared pelvis with the legs in different positions

Cautions / contraindications

• Avoid a deep fold with an acute lumbar disc problem
• Use caution with a hamstring injury; soften the front knee
• Use caution with high blood pressure or dizziness; fold only to flat back

Easier variations

• Rest the hands on blocks on either side of the front foot
• Soften the front knee 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 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Wide-Legged Forward Bend Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Wide-Legged Forward Bend B (Hands on Hips) Prasarita Padottanasana B
• Standing Forward Fold Uttanasana
• Wide-Legged Forward Bend D (Big Toes) Prasarita Padottanasana D
• Big Toe Pose Padangusthasana

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)