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.
Hold the big toes with the first two fingers (or hold the legs if you need to). Elbows point out to the sides (release the shoulders from tension).
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 on the floor in between the legs.
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.