Wide-Legged Forward Bend with Hands in Namaste

How to do Wide-Legged Forward Bend with Hands in Namaste

1. 1Step your feet three to four feet apart along the length of your mat, aligning the outer edges of your feet parallel to one another.
2. 2Bring your hands behind your back into reverse prayer (Paschima Namaskarasana), pressing your palms together with fingers pointing upward along your spine.
3. 3Inhale deeply as you roll your shoulders back, broaden your collarbones, and lift your sternum.
4. 4Exhale and hinge forward from your hip creases, keeping your spine long and your core gently engaged.
5. 5Shift your weight slightly forward into the balls of your feet so your hips remain stacked over your ankles.
6. 6Engage your quadriceps to support the release of your hamstrings, relaxing the crown of your head toward the floor.
7. 7Hold for five to eight breaths while continuing to draw your elbows wide and press your palms firmly together.
8. 8Inhale to press down through your feet and rise with a flat back, then exhale to gently release your arms.

Benefits

• Deeply stretches the hamstrings, calves, and inner thigh muscles.
• Opens the front of the shoulders, chest, and biceps while improving posture.
• Increases mobility and flexibility in the wrists, forearms, and hands.
• Strengthens the feet, ankles, and spinal stabilizing muscles.
• Calms the central nervous system by encouraging circulation toward the brain.
• Enhances proprioception and stability through wide-base standing balance.

Common mistakes and cues

• Rounding the upper back

  Keep your collarbones broad and chest open rather than collapsing forward just to lower your head.

• Locking the knees

  Maintain a subtle micro-bend in your knees to protect your joints and activate your leg muscles.

• Palms peeling apart

  Hold opposite forearms or elbows if your palms cannot comfortably touch without straining your wrists.

• Leaning back into heels

  Shift your weight forward toward the balls of your feet so your hips stay aligned over your ankles.

• Compressing the neck

  Allow your head and neck to hang naturally long rather than cranking your chin upward or tucking it rigidly.

Modifications and props

• Forearm or elbow clasp

  Hold opposite forearms or elbows behind your back if reverse prayer is inaccessible for your wrists or shoulders.

• Yoga block under head

  Place a yoga block beneath your crown to support your neck and foster stability in the fold.

• Generous knee bend

  Softly bend your knees if you experience tightness in your lower back or proximal hamstrings.

• Yoga strap assist

  Hold a strap taut between your hands behind your back to maintain shoulder extension without wrist strain.

Cautions

• Wrist or rotator cuff issues

  Avoid deep reverse prayer if you have acute carpal tunnel syndrome, wrist sprains, or active shoulder impingement.

• Hamstring or groin strain

  Shorten your stance and keep a slight bend in your knees to prevent aggravating sensitive tendon attachments.

• Dizziness or blood pressure concerns

  Rise slowly to standing and keep your gaze steady if you are prone to lightheadedness or vertigo.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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