Wide legged forward fold, prasarita padottanasana, is an intense forward stretch. Press firmly into your feet and imagine a giant beach ball in between your legs that you are hugging into to create that strong foundation of inner support. Soften your hip flexors as much as possible as you bring your torso between your legs. There are four variations:

A) Hands between feet, bend elbows like chaturanga
B) Hands on waist, squeeze elbows towards one another, balance challenge, stay with your breath
C) Interlace hands behind back, press palms together, and try to reach hands over head toward floor when you fold
D) Yoga toe grip with elbows out to the side like padangusthasana

In all four variations, you engage your core (remember your Bandhas) and quads as you reach your head to the mat and your sitting bones up to the sky. Modify with a slight bend in your knees or staying up higher or in a half lift position keeping spine long and core and back muscles strong (if dizzy or have acid reflux), and you can use a strap for C to get a nice stretch in the shoulders.