Wide legged forward bend pose - Prasarita Padottadasana

Prasarita Padottadasana or wide legged forward bend pose is a great asana for stretching the legs, particularly the thighs. It is also an inversion so it is an energising pose boosting circulation.

1. Start in a standing position with your feet wide apart and parallel to one another. (keep your pelvic area neutral and inward and your shoulder blades together, opening the chest)
2. Inhale and place your hand on your hips
3. As you begin to exhale, bring your torso forward and down
4. As you reach half way down, place your first two fingers and your thumbs around your toes or you can bring your palms together at the back in anjali mudra. 
5. Bend your elbows and exhale completely bringing the crown of your head towards the mat.
6. Stay like this for at least a few deep breaths

* To release this pose, place your hands back on your hips and as you inhale, come up half way, stay here for a deep breath and then return to the starting standing position.

Physical benefits:
Stretches the legs, groins, hips and back
Improves flexibility in the spine
Tones the abdomen
Improves balance on the feet
Strengthens the legs
Stretches the arms and shoulder blades 
 
Mental benefits:
Releases symptoms of stress and anxiety
Energises the mind
Relieves fatigue
 
Contraindications:  (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure
Heart conditions 
Menstruation
Pregnancy