While folding forward from the hips, imagine the buttocks or sitting bones pushing back and out to create more length in the lower back. As the torso comes forward try to sequence the lower belly onto the upper thighs first, then the ribcage over the lower thighs and knees, and finally the lead over the shins.

To keep the shoulders down and the neck lengthened, root the upper arm bones back in the same way the upper leg bones move back. The arms can then reach forward form this stable place. If the hands are wrapping the outside edge of the feet, soften the elbow joints and lift the arms away from the floor, the points of the elbows facing out to the sides.

Keep the legs active with the knees facing towards the ceiling and the feet engaged. The baby toes will wrap forward to draw the outside edge of the feet up towards the shins. Gently press out across the entire pad of the feet and heels.

• Stretches the entire back of the body- calves, hamstrings, back, neck
• Calms the nervous system
• Aids in Menstrual discomfort
• Beneficial for digestive organs
• Stimulates the kidneys

• Pulling forward with the arms
• Shoulders lifted
• Pelvis tipping posteriorly and lower back hunching (sit on a block, blanket or bolster to help)
• Bending at the waist instead of the hips
• Feet and knees falling out of alignment

• Use caution with students experiencing a back injury such as a bulging disc as deep flexion can increase symptoms

• Sit on a block, cushion, bolster or folded blanket
• Roll a small blanket behind the back of the knees
• Perform with the back up against the wall
• Use a strap around the feet

• To deepen the pose, reach the arms out past the feet and turn the right palm away from the sole of the foot, use the left hand to hold at the wrist.
• Use a yogi grip around the big toes, holding the big toes with the middle and index fingers.

• Upward Facing Plank Pose- Purvottonasana
• Marichi- Marichyasana III
• Half Lord of the Fishes – Ardha Matsyendrasana