Wide-Legged Forward Fold, which Erin calls standing straddle splits, is a forward fold with the feet wide apart. It stretches the hamstrings and inner legs and lets the head hang.
How to do Wide-Legged Forward Fold
- Take a wide stance with your heels slightly behind your toes.
- Hinge from your hips and fold all the way down.
- Plant your hands under your shoulders, or hold your ankles.
- Let your head hang with no tension in your neck.
- Draw your elbows to the side as you fold deeper.
Common mistakes
- Rounding hard from the upper back instead of hinging from the hips.
- Letting the feet turn out.
Make it easier
- Rest your hands on a block.
- Bend your knees slightly.
Practice Wide-Legged Forward Fold in a free class
45 of Erin's classes include Wide-Legged Forward Fold. These are the most practiced. The time shows where it comes up.
Vigorous Vinyasa Flow Yoga Class (30 min)
30 Minute Slow Flow Yoga Class
Yoga for Runners (and Everyone Else!)
Quick Core Pick Me Up Yoga Class
High Energy Yoga Strength Class
Powerful Power Flow Yoga Class
35 Min Fun Vinyasa Flow Yoga Class
Flow in the Forest Yoga Class
Medium Flow Deep Stretch Yoga Class (live)
Creative Vinyasa Flow with Flamingo Yoga Class
Power Flow with Advanced Balances Yoga Class
Creative Mandala Flow Yoga ClassWide-Legged Forward Fold: common questions
How do you do Wide-Legged Forward Fold?
Take a wide stance with your heels slightly behind your toes. Hinge from your hips and fold all the way down. Plant your hands under your shoulders, or hold your ankles. Let your head hang with no tension in your neck.
Is there an easier version of Wide-Legged Forward Fold?
Yes. Rest your hands on a block. Bend your knees slightly.
What are the most common Wide-Legged Forward Fold mistakes?
Rounding hard from the upper back instead of hinging from the hips. Letting the feet turn out.
Where can I practice Wide-Legged Forward Fold in a free class?
45 free Five Parks Yoga classes include Wide-Legged Forward Fold. The most practiced is Vigorous Vinyasa Flow Yoga Class (30 min).
Move within what feels right for your body, and check with your doctor if you have an injury.
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