WIDE-LEG FORWARD FOLD
(from mountain middle of mat, facing long edge of mat)
Take a wide stance—arms parallel to floor, ankles under wrists.
Point big toes straight ahead. Make outer heels widest part of pose or outer edge of feet parallel to short edge of mat.
Place hands on floor between feet—hands shoulder-width apart; round back evenly, place head between hands (more doable: place hands under shoulders, straighten arms, bend knees slightly).
Lean forward slightly so legs are straight up and down.
Press inner edges of feet down; flare toes.
Tone thighs, tighten kneecaps, firm hamstrings.
Press tailbone down, low belly in.
Press hands down, forward—feet down, back.
Minimize rounding in low back.
Do not put any weight on head.