1.Wide-Legged Forward Bend (Prasarita Padottanasana)
Traditionally, your hands should be touching the floor in front of you in this pose, but we like the extra shoulder stretch!
Spread your feet 3-4 feet apart, and bend forward at the HIPS, not the waist. This means that your back should be as straight as possible when you bend, and you should not simply “hunch” forward.
If you’re bending properly, you will actually feel a strong stretch in the hamstrings. Practice in front of the mirror to try to get the correct form.
Hold for 5-6 breaths. If you feel comfortable enough, clasp the hands behind the back. Try to bring them up towards the ceiling to give the arms and shoulders an extra stretch.