Wide Legged Forward Bend I

Stand sideways on your mat and step your feet wide apart, about three to four feet, with the outer edges of your feet parallel and toes pointing forward.

Place your hands on your hips, lengthen up through the crown of your head, and hinge forward from the hip creases rather than rounding from the waist.

As you fold, keep a soft micro-bend in your knees and draw your lower belly in to support and lengthen your lower back, walking your hands or fingertips down to the floor between your feet.

Let the crown of your head release toward the floor and relax your neck, keeping your weight slightly forward over the balls of your feet so your hips stay stacked over your ankles.

If the floor feels far away, rest your hands on a block to keep your spine long instead of straining, and breathe slowly and evenly for five to eight breaths.

To come up, bend your knees a little more, place your hands back on your hips, and rise with a flat back on an inhale, then step your feet together.