Foundations of Asanas---Prasarita Padottanasana/Wide-legged Forward Fold

💟How to do:

1. Start from Tadasana/Mountain Pose. Exhale, step your feet like 3-4 feet apart. You may adjust the distance according to your height. Bring Inner feet parallel to each other;

2. Set your hands on your hips. Engage thigh muscles and lift up kneecaps but do not lock your knees. You may slightly bend your knees; Press the outer edge of your feet firmly into the ground;

3. Inhale, open the chest and elongate the spine. Exhale, hinge your torso forward from your hips, keeping a long spine, slightly bending your knees;

4. Take another inhalation, lengthen the spine. Exhale, lower your torso and your head more to full forward fold, releasing your hands from your hips and placing your palms or fingertips on the ground for support; bend your elbows if needed and rest the crown of your head on the ground if possible; Lift up your tailbone;

5. Stay at this position for 5-10 breaths. To come out, bring your hands back on your hips, bend your knees. Inhale, swing your torso up with a long spine to wide-legged standing. Exhale bring your feet together to Tadasana.

---

💟Modifications:

1. Use blocks or a chair. Place your hands on the blocks for support to elevate your torso, keeping a long spine; for using a chair, you may place your forearms on your chair for support;

---

2. Index and middle fingertips grab your big toes;