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Step 1
Stand in Tadasana, also known as the mountain pose–the basic standing pose in Hatha Yoga. Your feet are together, arms at your sides with fingers extended and your head facing forward.
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Step 2
Jump your feet wide apart and put your hands on your hips. Press your feet firmly into the floor. Hug your thigh muscles to your bones, lifting the knee caps. Lift your chest by pushing your shoulder blades into your back.
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Step 3
Prepare to do a forward bend in Hatha Yoga by inhaling deeply through your nose.
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Step 4
Bend over at your hips while still looking straight ahead in front of you, on the exhale. Put your palms on the floor and straighten your arms, careful not to hyperextend at the elbows. Your head should still be facing forward and your back concave. Hold for a few breaths.
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Step 5
On an exhale, bend your arms at the elbows while keeping your palms on the floor, further extending your forward bend. Do not allow your legs to hyperextend at the knees. Gently allow your head to drop and your spine to lengthen deeper into the pose. Hold for a few breaths.
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Step 6
On an inhale, look straight ahead. Straighten your arms and exhale. Put your hands back on your hips and, supported by the strength of your legs, lift yourself out of the pose. Then allow your arms to fall at your sides.
