How to Enter – 

1. Stand in front of the mat, take two feet back distance from the front edge of the mat,
2. Now take the right leg back 3 feet apart or according to your hight,
3. Now turn your both feet  30 degrees in, place your both palm on the waist, 
4. Inhale, Shoulder blade against each other sternum moving up towards the ceiling, feel the muscles of the chest is moving out, Lower back in.
5. Exhale, bend forward, But keep your collar bone broad,
6. Now grab your Big toes to your index and middle finger,
7. Inhale again, Lift your chest up, elbow facing out,

• Exhale, bend forward, touch your head if you can, but don’t pull yourself. just surrender yourself to gravity.

What is Alignment of PRASARITA PADOTTANASANA?

1. Knee slightly Bended (if Hyperextended),
2. Weight evenly on your both feet,
3. thigh rotate inwardly,
4. lower back in, Neck relax,
5. chest open,
6. shoulder relax and shoulder blade apart from each other,
7. Grab your toes to your index and middle finger,

How to finish – 

As you hold the posture for 2-3 minutes, With Inhale, straight your elbow and lift your chest up, Lower back in, release the hamstring, and then with exhalation slowly release the posture.

What is the Modification of the PRASARITA PADOTTANASANA? 

1. Use the Belt around your feet,
2. Brick in front of your head,

Drishti –  

Drishti on Your – Nose (Nasagrah)