Prasarita A

As with the earlier folds in this sequence, the lengthening inhale before the fold matters as much as the fold's depth. Rushing straight into the deepest possible position tends to bypass the controlled, breath-linked quality this series is built around.

To fold forward from a wide stance with hands on the floor, working toward the crown touching down through a breath-linked entry.

1. 1Step the feet wide apart, hands coming to the hips.
2. 2On an inhale, lengthen the spine flat, gaze forward.
3. 3On the exhale, fold forward, hands landing on the floor between the feet.
4. 4Bend the elbows out to the sides, working the crown of the head toward the floor.
5. 5Hold for five breaths, gaze to the nose.
6. 6Inhale to lengthen flat again before transitioning to the next variation.

Instead of searching for the “correct” position, notice:

• •Outer edges of the feet roughly parallel.
• •Weight even across both feet.
• •Fold initiated from the hip crease, spine as long as possible before rounding.
• •Elbows bending out to the sides, not tucking against the ribs.

Ujjayi breath, with the same two-stage inhale-lengthen, exhale-fold rhythm as the earlier standing folds in this sequence.

Check that the lengthening stage isn't skipped, and that the crown reaching toward the floor doesn't come at the cost of the feet's alignment.

Reflect after practising:

• •This is the first of four related folds, so it's worth treating as a baseline. Notice today how close your crown gets to the floor, since that's a useful reference point for the three variations that follow.

Rather than mistakes, you may notice:

• •Practice the wide stance and hip hinge without the fold first, hands on the hips, to build a clear sense of where the movement should originate before adding the floor reach.

• •Hands on blocks for anyone whose hamstrings don't yet allow the floor. Knees soft rather than locked if needed.

• ✓Inhale to lengthen flat, transitioning into Prasarita B on the following breath.