Parasarita Padottanasana (Wide Stance Forward Bend)

Parasarita Padottanasana (Parāsarita Pādottānāsana) = wide stance forward bend

Dṛṣṭi: nāsāgre = to the nose

Stand with your feet wide apart and with the toes pointing forwards and slightly inwards.

Inhale and bring the arms out to the sides and then exhale take the hands to your hips.

Inhale and then exhale fold forwards from your hips keeping the spine lengthening.

Place the hands on the floor at shoulder distance. Aim to have the hands between the feet and tuck the elbows in slightly.

Inhale lengthen the spine by lifting the chest up, and then exhale fold from your hips, use your abdominal muscles (Uddiyana bandha too) and aim to place the head in between the hands.

Relax the neck to release tensions. Bring some weight into the fronts of the feet.

Hold here for five breaths and then slowly come up to standing on your inhale.

Repeat once more.