Sit with legs apart. Now lean forward while you go on exhaling and bend down as much as possible. Put the arm under the thighs. Keep the hands firmly on the floor. Stretch the legs. Remain leaning and bending down for the.
Spread your legs apart as far as possible.
Place your hands on the hips with the thumbs pointing forward and the fingers pointing backward.
While inhaling bend backward from the waist as far as you can. Maintain this posture for sometime.
Stand with your legs apart the width of the hips, feet parallel and toes pointing forward. Place your hands on the outside of the hip socket with your fingers pointing down.
Tadasana, jump your legs apart and move into:
2. Trikonasana to the right, walk your right hand forward and move into:
3. Ardha Chandrasana on the right, turn your torso toward the floor into:
4.
From Mountain (Tadasana) step your legs apart to
form an equilateral triangle.
Turn one foot out to 90 degrees, the other in to
45 degrees.
Keep the front knee aligned while bringing your hips forward as much as you can.
If you have difficulty in stopping the spreading of the arms or the legs apart as you come into Urdhva Dhanurasana, ...
Inhale and spread your legs apart slightly further than shoulder distance (about 3-4 feet).
3
Stretch your arms straight out from the shoulders parallel to the floor with your palms facing down.
Now put your hands just in front of your shoulders and your legs apart. As you start inhaling, incline the tailbone and pelvis upwards and let the spine curve go downward, putting the stomach low, lift your head up. Stretch out smoothly.
Then inhale and bring the legs apart (which affects the piriformis also); exhale and bring the legs back together. If lifting the feet aggravates it, then do this with the feet moving along the floor. Repeat this five times before lowering down.
[9] Jain texts describe the shape of the Universe as similar to a man standing with legs apart and arm resting on his waist. The Universe according to Jainism is narrow at top and broad at middle and once again becomes broad at the bottom.
 See also: Yoga, Stretch, Body, Asana, Asanas
  
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