Wide-Legged Forward Fold D

Prasarita Padottanasana D

Wide-Legged Forward Fold D folds fully between the wide feet and holds the big toes, drawing the crown to the floor. The toe grip pulls the torso deeper into the fold. It is the deepest of the four wide-legged variations.

Alignment cues

• Feet wide, hold the big toes with the fingers
• Bend the elbows out and draw the torso down
• Bring the crown toward the floor, sit bones lifting

Benefits

• Stretches the hamstrings and inner thighs while holding the big toes
• Lengthens the spine
• Completes the standing forward-fold sequence

Modifications

• Use a strap looped around the big toes if they're out of reach
• Bend the knees slightly to protect the low back