Sit on the edge of a folded blanket with your legs stretched out in front of you. Bring yours hands behind you, lift and open your legs to an angle of about 90 degrees.

Allow the top of your thighs to rotate outward, let the bottom of the thigh press into the floor. Engage the thigh muscles and keep the knee caps point straight up toward the ceiling. Notice if you have a tendency to roll forward or backwards on the heel, keep the toes pointed up towards the ceiling.

With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, take your hands out to reach your toes, calf’s, or knees. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue to fold forward.

Every inhalation lengthen the spine and every exhalation fold forward. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.