Benefits: Stretches the hamstrings and calves, elongates the spine.
1. From Staff Pose – Dandasana, open the legs out as wide as is comfortable.
2. Keep the thigh muscles engaged and the feet flexed.
3. Make sure the toes are pointing straight up to the ceiling.
4. Press the legs down into the floor.
Beginners: Put padding under the sit bones if necessary.
Come into a forward bend between the legs. When you feel the spine start to round, hold the forward bend there with your back flat.