PRASARITA PADOTTANASANA (wide-legged standing forward bend) is a standing forward bend and, therefore, inversion (head below the heart).
Starting from TADASANA (mountain pose), take a big step back with your right foot so your two feet are about one leg’s length or slightly wider apart and you face the side (long edge) of the mat..
Turn both feet slightly in (heels out), lift the inner arches en press the outer edges of your feet into the mat.
Rest your hands on your hips, inhale and lengthen the spine, exhale and bend forward placing your fingertips on the floor under your shoulders..
Inhale lengthen the spine, exhale walk the hands back between your feet and bend your elbows.
Stay here for 5 breaths.
To come out of the pose, inhale walk the hands forward again and exhale place your hands on your waist..
Slightly bend the knees and lift yourself up on an inhale, using the strength of your legs and your core muscles, straightening both legs.
Exhale step both feet back together at the front of your mat.