Wide-Legged Forward Fold • Prasarita Padottanasana
STEP 1 - For arm variation one, bring your hands down between your feet to the floor and use a block if you cannot touch the floor. Line your fingers up with your toes. With your hands on floor as you begin to draw your crown to floor, spreading your sitting bones yet grounding down into heels.
STEP 2 - For arm variation two, keep your hands at hips and keep your elbows facing up or behind you. Engage your thighs and bring crown of head to floor.
STEP 3 - For arm variation three, interlace fingers behind back loosely so as not to crunch shoulders. Bend forward and allow arms to come up off low back and press to ceiling above or floor past your head.
Legs, Spine, Abdomen
Relieves backache and improves circulation
If you cannot bring your hands to the floor, try using a block. If your back is still rounded, use a folding chair to support your forearms. Remember to emphasize the length of the front torso.