Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga block (optional)
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Step 1
Kneel on the mat with your legs approximately hip width apart, sliding your feet out until they are positioned just wider than your hips. The tops of your feet should be firmly pressed into the floor.
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Step 2
As you exhale, sit back, only moving about halfway down to the ground. With the help of your hands, pull your calves out from under your thighs. This will give you more room to move closer to the ground.
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Step 3
Sit down between your feet and reposition your thighs so they tilt slightly inward.
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Step 4
Move your hands to your thighs and press them toward the earth, keeping the movement firm but not forceful. Pay close attention to your body while you perform the press.
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Step 5
Inhale and roll your shoulders back as you lift your chest, opening your heart. Make sure to keep your shoulders down as you lift and not raise them to your ears. As you lift, lengthen and straighten your spine, feeling it grow from your neck to your tailbone.
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Step 6
On the exhale, bend forward from the hips and reach your arms out in front of you, extending from the shoulders to the tips of your fingers. Make sure to keep your spine long and straight in the stretch.
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Step 7
Hold this pose for 30 to 60 seconds, breathing slowly and deeply. If you feel you can go a little deeper into the pose, move your hands out further, paying constant attention to your alignment and limits of your body. As you become more accustomed to the pose, you can hold it for longer periods of time.
