Standing Spread-Leg Forward Bend

About This Class

Bryan Kest guides a step-by-step breakdown of Standing Spread-Leg Forward Bend (Prasarita Padottanasana / Parsvara Pada Tadasana), arriving at the pose through a warm-up sequence of Child's Pose, Down Dog, a lunging Warrior progression, and Warrior Two. Once in the wide-legged stance, Bryan emphasizes active legs — drawing energy from the inner arches up toward the groin and pressing through the outer edges of the feet — a long spine, a soft neck and jaw, engaged abdominals for core stability, and a gently tilted tailbone. Several variations are explored: hands to the floor, hands reaching forward, grabbing ankles or big toes, using core muscles to draw the torso deeper, and interlacing fingers behind the back (with the option to turn palms inside out for a shoulder challenge). Advanced practitioners are invited to draw the head between the legs and touch the shoulders to the floor. The class closes with a mindful flat-back rise to standing.