8. The Wide-Legged Forward Bend/Prasarita Padottanasana
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With both feet on the ends of your mat in a wide stance, turn your toes to face forward. Lift your chest and fold forward at the waist with a flat back. In a position parallel to the ground, reach to touch the ground below your shoulders. Raise your head and look toward the ceiling, holding for five breaths before walking your hands toward your feet and folding completely at the waist. Bring your head as far between your legs as possible, if not resting the top of your head on the floor. Hold 30 seconds and release slowly, maintaining a flat back as you rise.