Wide-Legged Forward Bend (Prasarita Padottanasana)

Starting in Mountain Pose, step left foot back and pivot feet so they are facing the side of your mat. You should be in a wide stance with toes turned slightly in. Bring the hands to the hips and exhale as you gently extend down into a forward bend. Hands can remain on the hips, or place them on the floor, blocks, or any other support that allows you to be in the forward bend with a long extended spine. Move with your breath. As you inhale, rise slightly up, and fold a little deeper as you exhale.

Vata Focus:

Hug the muscles to the bones to support strong legs, and breathe deep into the abdominal area encouraging movement and internal massage.

Benefits:

Stimulates downward moving energy (apana vayu); opens the spine, hamstrings and groin; relaxes and rejuvenates the body by activating the parasympathetic nervous system; and massages the abdominal and pelvic organs.