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