Start in Samasthiti and jump the feet out to the right in a medium-width stance (the width will depend on your height, but anywhere from 3 – 5 feet apart). The feet are parallel facing forward and the hands are on the hips.
Inhale and open the chest, exhale fold forward. Place the hands shoulder width apart on the ground between the feet. Inhale flatten the back creating length in the spine, gaze it towards the third eye (between the eyebrows) flat back, gazing to the third eye, exhale fold forward, working towards placing the top of the head on the mat, bending the elbows at 90 degrees. Gaze is towards the tip of the nose. This is Prasarita Padottanasana A. Hold here for 5 breaths.
Inhale flatten the back, look to the third eye, exhale come all the way up.
Inhale the arms out to the sides, exhale place them back on the hips, inhale open the chest and exhale fold forward. Keep the hands on the hips and working towards placing the top of the head on the ground. Gaze is to the tip of the nose. This is Prasarita Padottanasana B. Hold for 5 breaths here.