Wide-legged forward fold (prasarita padottanasana)

Prasarita padottanasana stands with a wide stance and folds forward until both hands meet the floor, shown from the front in the atlas.

Why it helps

NCCIH notes that yoga is generally safe for healthy people when performed properly with a qualified instructor; that overview applies to the practice as a whole (Yoga: Effectiveness and Safety (NCCIH)).

How to do it well

Face the long edge of the mat, step the feet wide, and turn toes slightly in. Place hands on hips, hinge from the hip crease, and lower palms to the floor shoulder width apart. Keep quadriceps engaged enough that the knees do not lock painfully, and let the crown hang. Keep breathing steadily while both feet root evenly.

A common mistake and how to scale it

A common mistake is rounding the upper back to reach the floor while the weight shifts to the toes. Scale by lifting blocks under the hands and bending the knees a few degrees until the spine lengthens in the fold.

When to use caution

Come up gradually when severe high blood pressure makes forward folding uneasy, and confirm lumbar spine disease or balance concerns with a clinician before prasarita padottanasana (Yoga: Effectiveness and Safety (NCCIH)).

Practice with the atlas

Pause five breaths with hands planted, press into the feet, and roll up vertebra by vertebra before stepping in to mountain pose.