पाय फाकवून उभ्याने पुढे वाकणेप्रसारित पादोत्तानासन
Prasārita Pādottānāsana — a beginner forward bend that works the hamstrings, hip adductors, calves.
45–90सेकंद धरून ठेवले
One line on the timetable. Wide-Legged Standing Forward Bend is held 45–90 seconds, with the breath moving throughout — and it takes its place inside 3 of the practices posted on this site.
स्रोत·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·पुनरावलोकन जुलै 2026
How to do Wide-Legged Standing Forward Bend
Read all of it before starting, and read the cautions further down before starting at all.
Stand with the feet wide — around a leg's length — with the outer edges parallel.
Place the hands on the hips and lengthen the spine on an inhale.
Hinge forward from the hips with a flat back until the torso is horizontal.
Take the hands to the floor, blocks, or a chair seat, keeping the weight slightly forward in the feet.
Let the head hang if the neck is comfortable, hold, then come up with a long spine.
Hold: 45–90 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Wide-Legged Standing Forward Bend does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Lengthens both hamstrings and the inner thighs at once.
- Decompresses the spine through a supported hang.
- Loads the calves as the weight shifts towards the balls of the feet.
Wide-Legged Standing Forward Bend is one of 22 forward bends in this library and one of 88 poses rated beginner. Poses that fold the torso towards the legs, lengthening the whole back line of the body.
Who should skip Wide-Legged Standing Forward Bend, or change it
- Low back injury — keep the torso higher and the hands on blocks.
- High blood pressure or glaucoma, where a head-below-heart hold is not advised.
- Dizziness on standing up: rise slowly with the spine long.
- Hamstring tear.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Wide-Legged Standing Forward Bend
What tends to go wrong, and the specific correction — not "engage your core".
MistakeWeight sitting back in the heels so the fold stalls.
FixShift the hips slightly forward over the ankles before folding.
MistakeRounding from the waist rather than hinging at the hips.
FixBend the knees, find the hip crease, then straighten the legs as far as the fold allows.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Wide-Legged Standing Forward Bend sits at code 02150, योग, हठ, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 मिनिटे | 20 मिनिटे | 30 मिनिटे | 45 मिनिटे | 60 मिनिटे |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
स्रोत·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg reference adult·पुनरावलोकन जुलै 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Wide-Legged Standing Forward Bend?
Stand with the feet wide — around a leg's length — with the outer edges parallel. Place the hands on the hips and lengthen the spine on an inhale. Hinge forward from the hips with a flat back until the torso is horizontal. Take the hands to the floor, blocks, or a chair seat, keeping the weight slightly forward in the feet. Let the head hang if the neck is comfortable, hold, then come up with a long spine. Hold for 45–90 seconds.
What does Wide-Legged Standing Forward Bend work?
Primarily the hamstrings, hip adductors, calves, with the spinal erectors, shoulders, neck assisting or lengthening. In mechanical terms: lengthens both hamstrings and the inner thighs at once.
Who should not do Wide-Legged Standing Forward Bend?
Low back injury — keep the torso higher and the hands on blocks. High blood pressure or glaucoma, where a head-below-heart hold is not advised. Dizziness on standing up: rise slowly with the spine long. Hamstring tear. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Wide-Legged Standing Forward Bend suitable for beginners?
Yes. Wide-Legged Standing Forward Bend is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Wide-Legged Standing Forward Bend burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Wide-Legged Standing Forward Bend sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Wide-Legged Standing Forward Bend
The rest of the forward bends on the wall
More forward bends — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026
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