Overview
This is a balancing pose which strengthens the core muscles (abdominal and back), arms and leg muscles.
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Joint Actions
Muscular Actions
Wide Angle Forward Fold
Prasarita padottanasana
Overview
This posture strengthens and stretches the medial and posterior thigh, lateral and posterior calves and the spine. In this wide stance, the intrinsic and extrinsic muscles of the feet are activated to ground the body without collapsing the medial arches of the feet or over-mobilising the ankles laterally.
Joint actions
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Muscular actions
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Nerves
Nerves which may undergo neural tension:
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Sciatic nerve
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Tibial nerve
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Notes
Care should be taken to avoid a stance too wide, which increases the risk of straining the medial thigh muscles, or peroneal muscles and ligaments on the lateral lower leg or ankles.
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Common limitations in this posture are short hamstrings and medial thigh muscles. If that is the case, hands may be on the floor or another supporting structure e.g. chair or wall, to support the upper body while keeping the spine neutral.
To transition safely into and out of this posture: keep a neutral spine, engage the core and bend the knees to reduce the lumbar load.
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Precautions & Contraindications
Avoid or modify if any of the following are present:
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Arthritis
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Back pain
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Osteopenia
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Osteoporosis
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Unstable ankles
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Herniated disc (avoid going as deeply in the posture)
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Other intervertebral disc issues​
