Prasarita Padotanasana (Intense Leg Stretch)

This forward fold restores a feeling of balance by
grounding the body and calming the mind and stretching
the legs.

To do this pose, stand with your feet parallel, making
sure they’re wide enough so when you stretch the arms
out to the sides at shoulder height, your ankles will
be in alignment with your wrists.

Press your feet into the earth, and let this action
flow upward through your inner body to help to
straighten your legs. Press your leg muscles toward
your bones so your lower body feels steady and stable,
with energy flowing through.

Draw your thighs back in line with the ankles so that
most of your weight falls into where the front heels
meet the earth. At the same time, keep the back body
neutral, with the tailbone releasing toward the floor.

Place your hands onto your hips, and drift downward.
Then, keep your legs active and continue pressing your
feet into the earth. Once your fingertips hit the
floor directly below your shoulders, extend your
elbows fully. Walk your fingertips between your feet,
if you can, while maintaining the weight of the pose
in the heels. Then, bend your elbows and continue
lowering your torso and head. Rest the crown of your
head onto the floor if you can.

Be careful not to pull a hamstring, and if this pose
is difficult, feel free to use blocks to support your
upper body.