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Step 1
Begin the forward bend by standing on your mat with your feet pointing straight ahead. Spread your legs as wide as you possible can comfortably while rolling your feet slightly onto the outer edges. Hold your back and neck up straight as you relax your shoulders.
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Step 2
Bend your knees slightly if you have history of knee problems, complications with blood circulation or you have a tendency to feel dizzy. If you are comfortable, you can work with straight legs which will increase the stretch on the backs of the legs.
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Step 3
Place your hands on your hips and lift your chin, inhale and lift your chest towards the ceiling, lengthening the spine.
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Step 4
Imagine a string attached to the top of your head, pulling your spine long. Keep your spine as flat as possible as you lower your torso forward between your spread legs.
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Step 5
Relax your arms, releasing your hands from your hips. If this is comfortable, rest your hands gently on the floor. If you are not so flexible, cross your arms and hold your elbows above your head, allowing the weight of your arms to accentuate the stretch.
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Step 6
Hold the stretch for a minimum of 10 seconds before inhaling and picking up your back so that it is parallel to the floor. Place the weight of your body on your heels and return your hands to your hips. Inhale and lift your body back to the beginning position, again, as if a string were pulling your spine out straight and long,
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Step 7
Walk your feet together, or use this position to begin your triangle pose.
