Upavista Konasana

wide angle seated forward bend pose

From dandasana spread the legs as wide as you comfortably can, the toes pointing straight up and sitting upright with your back straight.
The legs are active, kneecaps drawn up.
Push the sitting bones into the mat to be able to raise the crown of the head from there.
Inhale: open the chest, sternum forward and up.
Exhale: bend forward from the hips with a straight back & walk the hands forward or along your legs towards your toes.
If the stretch is mainly felt at the joints, slightly bend the knies and place something below the knees to soften the stretch and move it to the center of the muscles.
Shoulders away from ears.
Until you can go completely flat keep looking forward, only when you can lie flat, you put your forehead on the floor.

Inhale: make length between the heels and the sitting bones & the sitting bones and the crown.
Exhale: push the sitting bones into the mat.
Inhale: Open the chest.