Prasarita Padottanasana - Standing Wide Angle Forward Bend
This is a forward bend that allows for an inversion of head and torso. It’s a great pose when you are tired, fuzzy headed, or have a head cold (sinuses).
Step your feet wide apart, toes pointing forward. Hinge from the hips, keeping back straight, bend forward. You need to be able to place your hands somewhere so if you cannot reach the floor, have a chair or some blocks handy. Do not force the forward bend, keep back straight, soft focus eyes forward. Hold for 30 seconds. Slowly raise yourself upright using your glutes. Bring feet together and rest for a few seconds.
Repeat pose. If you are able, release forward into a deeper bend and relax head and neck. Slide hands between feet and rest head on the floor or a height. This can also be done if you can only go as far as resting your head at chair height. Hold 30 seconds.
The first few times I did this pose, I felt like a wishbone. You will eventually find all those muscles in your legs and buttocks to support you. It just takes time.