How to Do the Bending Forward Posture

Touching your fingers to your toes is just as important in yoga as it was in gym class. Don't be discouraged, however: this simple exercise provides a myriad of health benefits, from stretching the hamstrings to relieving constipation.

Difficulty: Moderately Easy

Instructions

1. Stand straight, with your hands on your hips.

2. Exhale, and bend forward from the hip (not from the waist). As you descend, lengthen your torso out and away from your groin and pubis.

3. Keeping your knees straight, try to touch your toes (or even the floor). If that is too much of a stretch, cross your forearms and hold your elbows. Press your heels into the floor, and lift your sitting bones toward the ceiling. Keep the weight on the balls of your feet, turning your thighs inward slightly.

4. Continue to lengthen your front torso with each and every inhalation, and bend further forward with every exhalation. Let your head hang loosely from in-between the shoulder blades. If you can, bring your head close to your knees.

5. Maintain this pose for several breaths (30 to 60 seconds).

6. To return to Step 1, bring your hands to your hips. Inhale, and pivot your still fully-lengthened torso at the pelvis, pressing your tailbone down.

Tips & Warnings

• As with all yoga, monitor your breathing.
• You may also perform this pose with your legs spread wide, about 3 to 4 feet apart.

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