10 steps to a Wide Leg Forward Fold
Prasarita Padottanasana C is just a fancy way of saying “Wide Leg Forward Fold” with an added shoulder stretch.
STEP 1. Facing the long way on your mat, take a wide stance. Make sure your feet are parallel to one another.
STEP 2. Press down through the inside arch of the foot.
STEP 3. Lift your knee caps to your quads.
STEP 4. Engage your glutes and pull your navel to your spine.
STEP 5. Interlace the hands behind you or bring them to your hips.
STEP 6. Lift your chest up on an inhale and fold forward on an exhale.
FORWARD being the keyword.
STEP 7. Bring the hands to the floor or on blocks if the floor is not accessible. Yogis with tight hamstrings, consider bending your knees.
STEP 8. If you chose to interlace the hands and the head touches the floor with ease, move the head further back and work on getting the hands to touch the floor.
STEP 9. To come out of the pose, lift half way up on an inhale, making sure the lower half of your body is resembling cat pose. On an exhale, place your hands on your hips making sure the elbows are facing the ceiling. Stand up the rest of the way.
STEP 10. For those doing Prasarita Padottanasana C, root your feet down and rise up keeping the hands interlaced the whole time.