Prasarita Padottanasana I (Wide legged forward fold)

Start with the legs 4-5 feet apart (maybe a little narrower if you do not feel stable or fully supported by your feet and legs when they are that far apart). Turn the feet parallel so that the pinky edge side of the foot is parallel with the short edge of your mat. Press down evenly into the four corners of your feet as you being to fold forward from the hips (not the waist). Spin the inner thighs back as you lift your knee caps up by firming or toning your quadriceps (the thigh muscles) to the bone. Bring your hands to the floor under your shoulders. Inhale to lengthen the spine and exhale to fold all the way, walking the hands back so that the heels of your palms are inline with the heels of your feet. If the hands do not easily reach the floor place them on blocks. If the elbows are bending, bend them straight back to make the forearms perpendicular to the floor. To come out, walk the hands under the shoulders, put a slight bend to the knees, bring the hands to the hips, elbows to the sky, with a heavy tail bone, lead with your chest to come up to standing.