You can learn the yoga asanas online in this series. You can find their descriptions here, and the videos help you learn how to do them.
Spread legs posture – Prasarita padottanasana
This exercise stretches your legs and your backbone intensively.
Stand straight, and in a big straddle, make it as big as you can. Make your inner sole edges parallel. Now, with arms akimbo, gently lean forward. Put your fingertips under your shoulders, and come a bit more forward with a palm of your hand. Push your soles into the ground, and stretch your thigh muscles: stretch forward with your backbone in this position.
The legs and backbone are stretching. Push your sitbones upwards. Stretch dynamically into the exercise, and breathe evenly. Come back with a palm of your head, put your hands on your waist, and rise up. Again, bend your trunk forward, put your fingertips under your shoulders, come a bit more forward with a palm of your hand, and slowly start to walk with your hand between your legs. Put your head on the ground. If it does not reach the floor, use a brick or a book, and put your head on these supporting elements. Meanwhile, keep your sitbones pushed up, and press your soles into the ground. In order not to stretch over your knee points, stretch your thigh muscles.
Start to walk back with your hands, stretch forward gain, and then put your hands on your hips, and slowly rise up. Get back with a sashay.
