This sequence is also known as Wide-Legged Forward Bend.
Start in the mountain pose, standing upright with arms relaxed and feet shoulder width apart.
Then, open the legs wide, keep the feet facing forward, and place the hands on your waist, inhale and on the next exhalation bend the torso forward from the hips.
Breathe normally and hold this position for about 30 seconds.
Place your hands together behind you and interlink the fingers together.
Exhale and bend the torso down further toward the floor. Stretch your arms behind you, taking them as far from your back as you can.
Place the feet evenly on the floor, so that your body weight is equally spread between the legs and feet, causing less fatigue during this sequence. Hold for another 30 sends.
Keep the shoulders open and relaxed through out.
Place the hands back on the waist, keeping the torso down.
Then, exhale and place the hands on the floor in line with the feet. Holding for about 30 seconds.
Slowly walk the hands backwards one at a time, hold for a few seconds and bring them in line with the feet again (only walk your hands backwards if they are touching the floor). If your hands do not touch the floor place them on your ankle, shin or knee.
Grab your toes with your fingers. Placing the index finger and the middle finger around the big toe and the thumb on top of it.
Open the arms as wide as you can, so that the elbows are facing the ceiling.
Keep the shoulders and chest open and concentrate on your breathing through out this sequence.
Hold this posture for about 30 seconds.
Then release the toes bring your arms back to your waist and gradually lift the torso up on one inhalation. Alternatively, you can place your hands on your legs for support as you come up. Or place your hands on the floor and bring your legs together before you lift up the torso.
You can also bend your knees slightly at any time during this sequence if you find this easier to start with.
Once you are standing upright again walk or jump your feet together. Then, inhale and lift the arms up above your head and lean back into a gentle backbend to counterbalance the forward bends. Then rest in the mountain pose.
The Intense Spread Leg Stretch Yoga Sequence helps to stretch and strengthen the muscles of the legs and back.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.