Prasārita Pādottānāsana B: wide-legged forward bend

Vinyāsa 3 - Exhale, 5 breaths
Fold forward and down from the pelvis. Stay here until the fifth exhalation.

Note: On the one hand, press your hands into the rim of your pelvis. This gives your spine length. On the other hand, allow your back to become slightly rounded. This lets your breath flow into your back as well.

Vinyāsa 4 - Inhale, exhale
Inhale and rise fully upright again. Your hands remain on the rim of your pelvis. Exhale slowly and deeply here.

In the traditional count: Move directly from here into the movement flow of the next posture.

Effect: In the second version of Prasārita Pādottānāsana, an active stretch arises. The hands on the rim of the pelvis can no longer draw your upper body into the stretch. Muscular strength from the hip region is therefore needed to create the stretch along the backs and inner sides of your legs.