The Standing Wide Legged Forward Bend is a useful exercise that involves bending, balancing and twisting.
You start doing this pose from a standing position and spread your legs apart. Place your feet with a shoulder’s distance between them. For a better balance, you should ground your feet into the floor and turn your toes slightly inward and push your heels slightly outward.
Inhale, and as you exhale, bend forward from your hips, while keeping your legs straight. Do not bend your legs from the knees. Place your palms on the floor to support your posture. Keep your spine straight as you bend forward.
At this stage you can add a twist to the pose by lifting your right arm upwards. As you do this, you may continue to rest your left hand on the floor. Turn your face towards the right and look over your right shoulder. To sharpen the twist to your spine, you may place your upraised right hand on your right hip. Pause in this position for between seven to ten breaths, or as long as you are comfortable.
Now lower your right arm and place your right hand on the ground in front of you alongside your left arm. You are now facing down at the floor again. Lift your left arm and place it on your left hip, as you turn your gaze towards your left.
Repeat this movement for between three to five times, or as many times as you are comfortable. Due to your head being lower than your heart, your face and brain receive increased supply of blood, leading to improvement in vision, memory and reduction of hair loss.
Sources:
Yoga Standing Postures : Yoga: Wide-Legged Forward Bend
http://www.youtube.com/watch?v=QBNBDja60xg
http://www.yogajournal.com/poses/693
Yoga Exercise - Wide-legged Forward Bend (Prasarita Padottanasana)
http://www.abc-of-yoga.com/info/widelegged-forward-bend.asp.
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