forward fold lengthens the spinal column and stretches the backs of the legs and the back muscles. This posture stimulates digestive, uro-genital, nervous and endocrine systems. From mountain posture exhale forward hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees. Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up. Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation. To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into mountain pose. Scoop the fingers under the heels behind the ankles or scoop the palms under the toes. Recent or chronic injury to the legs, hips, back or shoulders. mountain, down dog, lunge, standing squat.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.