pose of the week: wide-legged forward bend D

Prasarita Padottanasana D

How to do it:

1. Start with your legs comfortably wide apart, and hands on your hips. On an inhale, open the chest and gaze up.

2. As you exhale, fold over the legs, releasing your hands to grab your big toes with your first and middle finger (you may also hold the back of your legs).
3. Relax your head, roll your shoulders away from the ears and point your elbows out to the sides. Keep your legs active (you may also bend your knees slightly)

Hold for 5-10 breaths then brings your hands onto your hips and slowly come all the way up.

Benefits:

• Strengthens and stretches the inner and back legs and the spine
• Tones the abdominal organs
• Calms the brain
• Relieves mild backache