Stand tall with your feet about 3 feet apart. Pivot on the balls of your feet to turn your heels out slightly. Imagine you are squeezing a beach ball between your thighs throughout this pose; this will help you keep your balance. Lift your chest toward the ceiling and inhale.
Exhale as you slowly bend forward from your hips with a flat back until you can touch the floor with the palms of your hands, keeping them shoulder-width apart.
You may need to stack books on the floor in front of you and rest your hands on them. Inhale and lengthen your spine.
Exhale and lower your torso toward your knees. Look at the wall behind you. Bend your elbows to point toward that wall. If you’re very flexible, you may be able to move your hands in line with your toes, and your head may touch the floor, as pictured. Otherwise, let your torso and head hang loosely. Press your shoulders away from your ears. Hold for 3 to 10 deep breaths.
To release, put your hands on your hips, press down into your feet, and maintain a flat back as you return to the standing position. Step your feet together and pause for several breaths