Prasarita Padottanasana B (prasarita=spread out, pada=foot, uttana=intense stretch)
• INHALE arms out to the sides.
• EXHALE hands on the hips, fingers pushing into the abdominal cavity to emphasize uddiyana bandha. Pull the elbows together and lift from the hips, moving the top of the head towards the floor push your shoulders away from your ears.
• LOOK at the nose.
• HOLD for 5-8 breaths.
• INHALE look up to the 3rd eye, come all the way up, lengthening from the base of the spine.
⚫️ Modification : bend knees.