Wide-Angle Forward Fold (Prasarita Padottanasana) – Benefits and Modifications

Calm Breath Yoga
Feb 2, 2023
2 min read

Updated: Aug 10

Sanskrit Name: Prasarita Padottanasana

Yogini in a wide-legged standing forward fold (Prasarita Padottanasana), crown gently reaching toward the floor, spine extended.

Related Chakra: Ajna or third eye chakra

Chakra Chant: SHAM

Wide-Angle Forward Fold (Prasarita Padottanasana) is a powerful, grounding inversion that stretches and activates the legs, spine, and core while gently drawing the mind inward. As you step into the wide-legged stance, let gravity guide your crown toward the earth and open space within your awareness. Each exhale allows a deeper surrender into release, and each inhale restores length and clarity—making this posture both an energizing stretch and a calming reset for body and mind.

Benefits of Wide-Angle Forward Fold Pose

Strengthens and stretches the inner and back legs as well as the spine, supporting balanced flexibility and stability.
Tones the abdominal organs while calming the nervous system—especially effective for relieving lower back discomfort.
Draws awareness inward, fostering mental clarity and tranquility characteristic of forward folds.

Step-by-Step Guide to Tree Pose (Vrikshasana)

Stand with your feet about four feet apart, angling them in slightly toward each other.
Inhale to lengthen the spine.
Exhale and hinge forward from the hips, allowing your hands to rest on the floor or blocks aligned with your feet.
Let the crown of your head drop toward the floor as your shoulders soften away from your ears.
Breathe slowly and mindfully.
To emerge, inhale and rise up one vertebra at a time, then step your feet together.

Modifications

Use yoga blocks under your hands if reaching the floor is challenging.
Bend the knees lightly if hamstrings or lower back feel tight.
Elevate the hips slightly by stepping back or using a small platform to reduce strain and help maintain spinal length.

Precautions

Avoid deep folding if you have hamstring or lower back injuries.
Move only as far as your body comfortably allows—there’s no need to force depth; mindful range is key.
Focus on lengthening the spine instead of collapsing—quality of alignment outweighs the depth of the fold.

Tree Pose & the Heart Chakra

Holds energetic resonance with the Ajna (Third Eye) Chakra, encouraging inner vision and clarity. The associated seed mantra is "SHAM", which can be chanted mindfully to deepen your inner awareness and intention during practice.