Wide-legged Standing Forward Bend (Prasarita padottanasana)

Wide-legged-Standing-Forward-Bend This is a fantastic pose for stretching the lower legs, as it focuses on the tibia.  This pose uses the elastic band principle when posing and can be a beneficial pose if you have chronic pain in your lower legs.  This is another advanced pose—if you’re just starting out, you may experience some pain in your feet.  If this is the case, you may want to try another pose until you gain more flexibility and experience.  Once you gain this, however, the Prasarita padottanasana can be a great way to stretch your lower legs.

  • Begin in mountain pose and then take a step to the side so that your feet are about 4 feet apart, depending on your height. Make sure your feet are parallel, and press into the floor with the outer edges and balls of your feet. Inhale and stretch your spine upwards. Then, exhale and lean forward at the hips. Once your upper body is parallel to the floor, place your hands on the floor directly below your shoulders. Focus on your breathing and on stretching your torso, then exhale again as you walk your hands between your feet to finish bending over. If you can, rest your head on the ground. Hold this pose for 30 seconds to a minute.