How to Do Wide Angle Standing Forward Bend Variation D Pose - part of the women's fitness video series by GeoBeats.
Hi, I'm Brenna, this is Heather. We are here at Bend Yoga Studio. We are going to demonstrate Prasarita Padottanasana Variation D. Start with your feet all the way together, and on an inhalation step your feet apart, 3 and a half to 4 and a half feet apart. And then placing your hands onto your hips, as you inhale lift up through the crown of the head, and then exhale forward bend in between both feet.
And as you complete your forward bend grab hold of your big toes with your index and your middle and your thumbs. And then once you have a grip of your toes, inhale, pull your heart forward to get even more length in your lower back. And as you exhale now bend into your elbows, let your elbows move out to your sides as you move the crown of the head down towards the ground.
Continue to draw your shoulder blades towards the hips. And with each exhalation navel in towards your spine moving the crown of the head even closer towards the floor. And stay here somewhere between 3 to 10 breaths.