Prasarita Padottanasana D

From Samasthiti inhale and with a softly jump or step move back off the right foot. Make a wide stance so that the feet are approximately under the hands, that are open wide as a T. Ground your feet are strongly, lifting the arches. On the next inhale place the hands onto the hips and lift the chest lengthening up through the front of the body. Engage uddiyana and mula bandha.  On the exhale encourage length as you lead with the chest out, forward and down.

The first two fingers take hold of the big toes and the elbows extended out over the feet.

Maintain length through the neck and push the elbows over the feet.