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. As you exhale and come down half way, bring your hands together at the lumbar spine and as you bring your torso fully forward, raise your arms and bring them forward also.
2. As you exhale and come down half way, bring your hands together in Anjali mudra at the back and in the thoracic spine area and then lean forward completely.
Use a block or a bolster to rest the crown of your head on if you cannot fully go down to the matt.
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 (advanced options)
Releases symptoms of stress and anxiety
Energises the mind
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure