Parasarita Padottanasana A= 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 fold forwards from your hips keeping the spine lengthening.
Inhale lengthen the spine by lifting the chest up, and then exhale fold from your hips, use your abdominal muscles (Uddiyana bandha too). Aim to bring the top of the head onto 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.