Wide-legged forward bend

Stretches and strengthens the back of your legs. Increases circulation to the head and trunk which, among other things, promotes digestion.

1. Stand in the Mountain pose.
2. Breathe in, and jump or step a leg’s length to the right. Place your hands on your waist. Your heels should be in line, and make sure that your toes point straight ahead. Be strong in your feet and legs. Avoid locking your knees by keeping them minimally bent, thereby working your leg muscles without weighing on your knees or hips. Open your chest.
3. Breathe out, let your upper body fall forward, and place your hands on the floor shoulder-width apart. Bend your knees slightly if you need to.
4. Breathe in, straighten your arms, and stretch your head upward.
5. Breathe out, and let your upper body fall forward with your head facing down toward the floor. Be strong in your feet and legs, stretch out your back, and hold this position for five deep breaths.
6. Breathe in, straighten your arms, and stretch your head upward. Keep steady, and breathe out.
7. Breathe in, come all the way up, and breathe out.
8. Breathe in, and extend your arms. Move your hands behind your back, and fold your hands.
9. Breathe out, let your back fall forward with your head facing downward, and extend your arms as much as you can. Be strong in your legs and feet, and hold this position for five deep breaths.
10. Breathe in, and come all the way up with hands folded behind your back. Breathe out.
11. Breathe in, and return to the Mountain pose.