Standing Forward Bend Pose

From mountain pose, as you inhale, lift your arms towards the sky but keep your back straight (this is not a backbend). Reach and lengthen upward. Keeping your arms extended and by your ears reach forward (like you are diving) and down towards the floor. Place your hands on your legs wherever it is comfortable (your thighs, your shins or the floor).

Inhale and extend your spine straight out from your lower back and exhale bringing your upper body towards your legs.

Hold for 4-5 breaths. As your hamstrings and your lower back relax you can extend again on an inhale and lengthen your spine and exhale your body closer – a little at a time.

Note: Try to keep your spine pretty straight here; avoid rounding through the upper back. Try to bend from the hips as opposed to bending from the waist.

Another note: People with tight hamstrings or lower back should keep their knees bent.

Precautions: People with spinal injuries or lower back pain should keep their knees bent.

You do not ever need to bring your hands all the way to the floor. You can place your hands in the front of your legs wherever it is comfortable: thighs, shins, etc. This is simply of picture of someone pretty flexible in the pose.