1. Start in wide legged forward bend pose and then move your right hand to the center of the mat.
2. As you inhale, reach your left arm up toward the ceiling, twist your torso to the left and turn your head to follow your arm.
3. Stay in wide legged forward bend twist for 30 seconds and then switch sides.
Push the shoulders down and back and, with each inhale, lengthen through the spine. With each exhale, twist your torso a little more and tighten the core.
PARIVRTTA PRASARITA PADOTTANASANA BENEFITS
The wide legged forward bend twist pose lengthens and strengthens the spine, opens the shoulders, strengthens the core and stretches the hamstrings, calves, hips and lower back. This pose stimulates the abdominal organs, improves digestion and helps to detoxify the body.
Back, shoulder or neck injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start with wide legged forward bend pose and then progress to wide legged forward bend twist. Follow-up with extended side angle pose, bound angle pose, or seated forward bend.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Extended side angle pose
Head to knee forward bend pose
Half frog pose
YOGA ESSENTIAL FLOWS
Original article and pictures take http://www.spotebi.com/exercise-guide/wide-legged-forward-bend-twist-pose/ site